Safety Notes

• Use box height below knee level initially
• Secure kettlebell in rack to avoid drops
• Stop if balance lost or knee pain occurs
• Ensure box stable and non-slip
• Avoid if recent lower body injury
• Warm up hips and ankles first

Spotting

Spotter can assist by hand on lower back for balance or light hand under elbow if heavy; not typically needed for moderate loads.

Common Mistakes

• Leaning toward kettlebell
• Pushing off trailing foot
• Partial foot on box
• Rushing descent
• Wrist bends in rack
• Rotating torso

• Acute knee or hip pain
• Poor balance or vertigo
• Recent lower back strain

• Adequate ankle dorsiflexion for step
• Hip flexion to 90 degrees
• Shoulder mobility for rack hold

Build Up First

• Master bodyweight step-up
• Proficient kettlebell clean to rack
• Basic hip hinge and squat form