Safety Notes

• Master one-arm swing before attempting
• Start with light weight
• Avoid if acute lower back pain
• Keep elbow high to prevent shoulder strain
• Control descent to avoid jerking
• Maintain straight wrist

Spotting

Spotting not typically needed; use lighter weight or safeties if progressing heavy. Assist by guiding kettlebell path if form breaks.

Common Mistakes

• Rounding back during hinge
• Using arm pull instead of hips
• Letting kettlebell drift away from body
• Shrugging shoulders
• Dropping kettlebell uncontrolled

• Acute lower back injury
• Shoulder impingement
• Wrist instability

• Adequate hip hinge mobility
• Shoulder flexion for high pull

Build Up First

• Proficient in one-arm kettlebell swing
• Basic hip drive mechanics