Set yourself up for injury-free success with these by adhering to the essential points here.

1) Use a weight you control 100%

2) Ensure your spine stays neutral throughout

3) Use the safety arms

4) Use proper breathing technique (via Mayo: To do the Valsalva maneuver, you take a big breath and hold it in by closing your windpipe at the throat with your glottis – as when you start to cough – and then pushing with your belly area as if you were straining for a bowel movement.)