Safety Notes

• Master hip hinge first to protect back.
• Start with light weight for form.
• Avoid if acute back or shoulder injury.
• Engage core to prevent hyperextension.
• Use space clear of obstacles.

Spotting

Not typically needed; perform in open area with light weight progression.

Common Mistakes

• Jerking with arms instead of hips.
• Allowing lower back to arch.
• Incomplete rotation leading to imbalance.
• Gripping too tightly causing forearm fatigue.
• Swinging too low or uncontrolled.

• Acute lower back pain
• Shoulder impingement
• Recent hip surgery

• Adequate hip rotation
• Shoulder flexion above 150 degrees
• Thoracic spine mobility

Build Up First

• Proficient hip hinge
• Basic kettlebell swing form
• Core bracing control