Safety Notes

• Master the hip hinge pattern before attempting ballistic swings.
• Use moderate weight until technique is solid, as it is a high-speed movement.
• Engage the core forcefully at the top to prevent spinal hyperextension.

Spotting

Not recommended; this is a ballistic movement. Focus on managing the load and using proper technique.

Common Mistakes

• Squatting instead of hinging the hips
• Lifting the kettlebell with the shoulders
• Leaning back and hyperextending the lower back at the top
• Allowing the lower back to round during the hike phase

• Acute lower back or disc pain
• Severe shoulder instability
• Uncontrolled hypertension

• Good hip flexion mobility

Build Up First

• Competency in the hip hinge pattern
• Ability to maintain a neutral spine under load