Safety Notes

• Maintain neutral spine to avoid lower back strain
• Start with light weight to master transition
• Ensure clear space around you
• Stop if sharp pain in back or knees
• Knees track over toes to protect joints

Spotting

Spotting not typically needed; partner can assist with bell control if beginner, but use lighter weight or practice components separately.

Common Mistakes

• Rounding back during hinge
• Using arms to swing
• Knees caving inward
• Overextending at top
• Losing control of bell

• Acute lower back pain
• Recent hip or knee injury
• Poor hip mobility

• Adequate ankle dorsiflexion for squat depth
• Shoulder flexion for goblet hold

Build Up First

• Proficiency in basic kettlebell swing
• Mastery of goblet squat
• Hip hinge competency