Safety Notes

• Avoid if acute lower back pain or knee instability.
• Use lighter weights if grip limits form.
• Ensure stable footing to prevent slipping.
• Do not descend below mobility allows to avoid strain.

Spotting

Spotting not typically needed; use safety pins in rack if available for heavier loads.

Common Mistakes

• Rounding lower back
• Knees caving inward
• Leaning forward excessively
• Gripping too tightly causing tension
• Hyperextending knees at top

• Acute lower back injury
• Knee joint instability
• Shoulder impingement affecting grip

• Adequate ankle dorsiflexion for depth
• Hip mobility for upright torso
• Shoulder flexion for neutral arm position

Build Up First

• Basic squat form proficiency
• Core bracing competency
• Grip strength for holding weights