Safety Notes

• Maintain neutral spine to protect back
• Start bodyweight if new to movement
• Use stable surface to prevent slips
• Avoid if acute hip or knee pain

Spotting

Not required; perform solo with focus on form.

Common Mistakes

• Leaning forward from back
• Rushing without control
• Allowing knees to cave in
• Gripping kettlebell too tight

• Acute lower back pain
• Hip impingement
• Knee instability

• Adequate hip mobility for lateral dips
• Ankle dorsiflexion for stable stance

Build Up First

• Master basic squat and lunge form
• Familiarity with goblet hold