Safety Notes

• Master single kettlebell swing first
• Avoid if acute lower back injury
• Use lighter bells to learn form
• Maintain neutral spine to prevent strain
• Wider stance prevents bell interference
• Controlled descent avoids momentum loss of control

Spotting

Spotting not typically required; use lighter weights or partner for form feedback if needed.

Common Mistakes

• Squatting instead of hinging
• Rounding lower back
• Using arms to lift
• Hyperextending at top
• Narrow stance hitting legs
• Letting bells pull you down

• Acute lower back injury
• Hip impingement
• Poor grip strength leading to drops

• Adequate hip hinge mobility
• Shoulder flexibility for neutral grip
• Ankle dorsiflexion for stable stance

Build Up First

• Master single kettlebell swing
• Proficient hip hinge pattern
• Strong core bracing ability