Safety Notes

• Avoid if acute lower back pain present
• Use lighter weights to prioritize form
• Warm up shoulders and hips first
• Stop if shoulder discomfort occurs
• Keep movement slow to prevent strain

Spotting

Not typically required; perform solo with light weights or use safeties if needed for heavier sets.

Common Mistakes

• Using momentum to swing weights
• Rounding lower back
• Shrugging shoulders upward
• Excessive elbow bend
• Going too heavy and losing form
• Incomplete range at top

• Acute shoulder impingement
• Lower back strain
• Recent rotator cuff injury

• Adequate hip hinge flexibility
• Shoulder extension range to parallel

Build Up First

• Master basic hip hinge
• Familiar with rear delt activation