Safety Notes

• Avoid if acute lower back pain
• Start with light weight
• Maintain neutral spine
• Ensure space around
• Stop if form breaks

Spotting

Not typically needed; use lighter weight or partner for form check if beginner.

Common Mistakes

• Rounding lower back
• Using momentum instead of control
• Rotating from knees
• Gripping too tight
• Not pivoting foot

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

• Adequate hip rotation
• Shoulder flexion range
• Ankle mobility for pivot

Build Up First

• Core bracing proficiency
• Hip hinge mastery
• Basic rotational movement pattern