Safety Notes

• Do not attempt if you have acute shoulder pain or limited overhead mobility.
• Keep the core braced to protect the lower back.
• Use a controlled, slow tempo, especially during the descent.

Spotting

Not recommended; use a weight that allows strict control throughout the deep range of motion.

Common Mistakes

• Excessive hip rising or back arching
• Bending elbows too much (making it a triceps extension)
• Dropping the weight too fast
• Using too heavy a weight

• Acute shoulder instability
• Severe thoracic immobility
• Uncontrolled lumbar spine hyperextension

• Adequate shoulder flexion mobility
• Moderate thoracic spine extension

Build Up First

• Ability to maintain a neutral spine under load
• Basic overhead stability