Safety Notes

• Avoid if acute lower back pain present
• Master basic swing first
• Use light weight to learn technique
• Ensure clear space for ballistic motion
• Engage core to prevent arching

Spotting

Not typically needed; partner can monitor form and catch if grip fails in advanced sets.

Common Mistakes

• Banging forearm with bell
• Swinging arms instead of hips
• Rounding back during hinge
• Looming bell away from body
• Hyperextending spine at top

• Lower back injury
• Wrist instability
• Shoulder impingement

• Hip hinge range
• Shoulder flexion for rack
• Ankle dorsiflexion

Build Up First

• Proficient hip hinge
• Basic kettlebell swing
• Grip strength for transitions