Safety Notes

• Master kettlebell swing and clean first
• Start with light weight to perfect form
• Avoid wrist banging by rotating arm properly
• Maintain neutral spine to protect lower back
• Control descent to prevent strain
• Seek coaching for technique if beginner

Spotting

No spotter needed; use light weight and focus on self-control. For heavy sets, have partner assist in rack or overhead catch.

Common Mistakes

• Crashing kettlebell on forearm
• Rounding back during hinge
• Using arms to pull
• Late dip in jerk
• Overhead arch without lockout
• Poor timing between phases

• Acute shoulder impingement
• Wrist or forearm injuries
• Lower back pain
• Poor hip mobility

• Full shoulder flexion overhead
• Adequate hip hinge mobility
• Ankle dorsiflexion for dip

Build Up First

• Proficient in kettlebell swing
• Master single-arm clean
• Competent overhead press or push press