Safety Notes

• Start with light weight to master form
• Use rack safeties if available
• Avoid if poor shoulder or wrist mobility
• Tuck chin to protect throat
• Control descent to prevent bar instability
• Do not round spine under load

Spotting

Not typically needed with light weights; use squat rack safeties set just below lowest position for failsafes.

Common Mistakes

• Leaning torso forward
• Dropping arms low
• Rounding upper back
• Knees caving inward
• Bar rolling off shoulders
• Rushing the descent

• Acute shoulder impingement
• Wrist or elbow injuries
• Lower back issues
• Poor core stability

• Hip flexion for squat depth
• Ankle dorsiflexion
• Shoulder forward flexion

Build Up First

• Basic squat technique
• Upright torso control
• Core bracing proficiency