Safety Notes

• Start with light weight to master form
• Avoid if acute elbow pain exists
• Keep elbows narrow to protect shoulders
• Engage core to prevent spinal arching
• Use firm grip to prevent slipping
• Discontinue if joint discomfort occurs

Spotting

For heavy loads, have a spotter assist by supporting the elbows from above; otherwise, use safeties or perform on floor for natural stop.

Common Mistakes

• Flaring elbows outward
• Arching lower back
• Dropping weight too fast
• Allowing upper arms to drift
• Incomplete range of motion

• Acute elbow pain or tendinitis
• Shoulder impingement
• Recent elbow or shoulder injury

• Adequate shoulder flexion to hold arms overhead
• Wrist mobility for kettlebell grip

Build Up First

• Basic understanding of elbow extension
• Grip strength for kettlebell handle
• Core stability to maintain spinal alignment