Safety Notes

• Avoid if acute lower back pain exists.
• Use lighter weight if balance is an issue.
• Stop if form breaks to prevent strain.
• Consult professional with pre-existing shoulder issues.
• Ensure stable footing to avoid slips.
• Progress gradually to avoid overload.

Spotting

Spotting not typically required; partner can assist by stabilizing torso if needed, or use safeties like elevated platforms for easier setup.

Common Mistakes

• Rounding back during hinge.
• Yanking with arm instead of pulling with back.
• Rotating torso on alternates.
• Letting non-working arm swing.
• Using momentum over control.
• Poor hip hinge leading to knee bend.

• Acute lower back injury
• Shoulder impingement
• Recent spinal surgery

• Hip hinge flexibility for 45-degree torso angle
• Shoulder mobility for full arm extension

Build Up First

• Master basic hip hinge
• Proficient single-arm row form
• Core bracing competency