Safety Notes

• Start with light weight to master form
• Ensure clear space around you
• Avoid if acute lower back pain present
• Use proper grip to prevent wrist strain
• Progress slowly to avoid momentum loss of control
• Consult professional if new to kettlebells

Spotting

Not typically needed; perform solo in open space with focus on self-control.

Common Mistakes

• Rounding lower back
• Pulling with arms
• Excessive knee bend
• Losing core tension
• Hitting legs with kettlebell
• Too much forward lean

• Acute lower back injury
• Shoulder instability
• Recent hip surgery

• Adequate hip hinge mobility
• Shoulder flexibility for arm swings
• Ankle dorsiflexion for stance

Build Up First

• Master basic hip hinge
• Familiar with kettlebell grip
• Coordination for hand transfers