Safety Notes

• Ensure anchor supports full body weight
• Engage core to protect lower back
• Avoid if acute shoulder or knee issues
• Use controlled movements to prevent strain
• Check strap tension and avoid friction on skin

Spotting

No spotter needed; use self-assisted regression by adjusting body angle or ensure proper anchor setup.

Common Mistakes

• Rounding back during row
• Letting knees cave in
• Dropping quickly on descent
• Shrugging shoulders up
• Leaning too far without tension

• Acute lower back pain
• Shoulder impingement
• Knee injuries

• Adequate hip and knee flexion
• Shoulder extension and retraction mobility

Build Up First

• Basic squat form
• Basic rowing technique
• Core stability competency