Safety Notes

• Maintain spinal rigidity throughout the movement.
• Stop the descent immediately if the lower back begins to round.
• Choose a ball weight that allows excellent form for the entire set.

Spotting

Not required; if fatigue occurs, simply drop the medicine ball.

Common Mistakes

• Leaning too far forward
• Rounding the lower back
• Collapsing the knees inward
• Allowing the medicine ball to drop

• Acute knee pain
• Significant lower back injury
• Severe ankle mobility limitations

• Good ankle dorsiflexion
• Adequate hip flexion depth

Build Up First

• Competent bodyweight squat technique