Safety Notes

• Use very light weights to prioritize form
• Ensure ball size fits your height
• Brace core to protect lower back
• Stop if shoulder or back pain occurs
• Keep feet braced for balance
• Avoid if acute shoulder instability

Spotting

Not typically required due to light weights; self-spot with safeties or perform bodyweight version first.

Common Mistakes

• Using momentum to swing weights
• Arching lower back
• Shrugging shoulders
• Letting head lift
• Poor ball stability
• Heavy weights compromising form

• Acute shoulder impingement
• Lower back pain
• Poor core stability
• Recent shoulder surgery

• Adequate shoulder flexion and extension
• Ankle dorsiflexion for leg bracing

Build Up First

• Basic core engagement competency
• Familiarity with prone positions
• Shoulder stability basics