Safety Notes

• Start with light weight to master form
• Avoid if you have acute back pain or spinal issues
• Do not use heavy loads to prevent waist thickening
• Ensure equal reps on both sides to avoid imbalances
• Consult physician for pre-existing conditions

Spotting

Not typically required; self-spot or use lighter weight for safety.

Common Mistakes

• Twisting the torso
• Leaning forward or backward
• Using momentum to swing
• Uneven reps per side
• Over-bending beyond comfort

• Acute lower back pain
• Spinal disc issues
• Recent abdominal surgery

• Adequate spinal lateral flexion
• Shoulder mobility for hand position

Build Up First

• Basic standing posture
• Core bracing technique