Safety Notes

• Avoid if acute shoulder impingement or wrist pain exists.
• Ensure bar is secure to support full body weight.
• Start with higher bar if beginner to reduce load.
• Engage core to prevent arching back.

Spotting

Not typically required; use rack safeties or spotter to assist hips if needed for beginners.

Common Mistakes

• Allowing hips to sag, straining lower back.
• Using momentum instead of controlled pull.
• Shrugging shoulders instead of retracting scapulae.
• Incomplete range, not touching chest to bar.
• Gripping too narrow, limiting back activation.

• Acute shoulder impingement
• Wrist or elbow tendonitis

• Adequate shoulder flexion and external rotation
• Thoracic spine mobility for scapular retraction

Build Up First

• Basic plank hold for core stability
• Familiarity with horizontal pulling motion