Safety Notes

• Use a secure anchor to prevent slippage.
• Select band resistance allowing form maintenance.
• Avoid if acute lower back pain exists.
• Inspect band for damage before use.
• Stop if sharp pain in core or shoulders occurs.

Spotting

No spotter needed; perform in open space or use self-spotting by reducing tension if form breaks.

Common Mistakes

• Allowing torso to rotate toward anchor.
• Arching or rounding the lower back.
• Shrugging shoulders.
• Leaning away from the band.
• Holding breath too long.

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

• Adequate shoulder flexion for arm extension
• Hip mobility for stable stance

Build Up First

• Basic core bracing technique
• Familiarity with resistance band setup