Safety Notes

• Use light weights to protect shoulders
• Avoid hyperextending elbows
• Engage core to prevent swaying
• Warm up shoulders before starting
• Clear space to avoid trips
• Seek professional guidance if new to form

Spotting

Not typically needed; perform in open space with self-awareness of form.

Common Mistakes

• Swinging with momentum
• Locking elbows
• Leaning body
• Poor core engagement
• Rushing retraction
• Using heavy weights

• Shoulder impingement
• Elbow joint issues
• Recent upper body injury

• Shoulder flexion to 90 degrees
• Wrist mobility for rotation

Build Up First

• Basic athletic stance
• Core engagement control
• Bodyweight punch form