Safety Notes

• Avoid if acute lower back or wrist issues
• Use hook grip to prevent forearm impact
• Start light to master technique
• Maintain neutral spine to protect back
• Control descent to avoid jerking

Spotting

Not typically needed; use lighter weight or practice rack holds for self-support.

Common Mistakes

• Arm pulling instead of hip drive
• Wrist banging from loose path
• Rounding back on hinge
• Overusing biceps to curl
• Dropping bell away from body

• Acute lower back strain
• Wrist instability
• Shoulder impingement

• Adequate hip hinge mobility
• Shoulder flexion for rack
• Ankle dorsiflexion for drive

Build Up First

• Master kettlebell swing
• Hip hinge proficiency
• Basic grip strength