Safety Notes

• Avoid if acute back pain
• Start light to learn form
• Use lighter weight for coordination
• Ensure stable overhead position
• Control descent to avoid dropping
• Reset fully between reps

Spotting

Spotter assists by supporting dumbbell during catch if needed; prefer lighter loads or safeties for heavy sets.

Common Mistakes

• Rounding back
• Pulling with arms early
• Wide bar path
• Incomplete lockout
• No squat catch

• Acute shoulder injury
• Lower back strain
• Poor wrist mobility

• Full shoulder overhead flexion
• Hip and ankle extension
• Wrist extension for lockout

Build Up First

• Master deadlift hip hinge
• Overhead press stability
• Triple extension power