Safety Notes

• Avoid if acute lower back pain
• Maintain neutral spine to prevent strain
• Start with light weights for form
• Ensure hamstring flexibility for hinge

Spotting

Not typically needed; use lighter weights or safeties if heavy.

Common Mistakes

• Rounding lower back
• Using hip thrust for momentum
• Flaring elbows wide
• Incomplete reset between reps
• Incomplete arm extension

• Lower back injury
• Shoulder impingement

• Hip hinge mobility
• Hamstring flexibility

Build Up First

• Proficiency in bent-over row
• Core bracing technique