Safety Notes

• If dropping the weight is necessary, drop the bells away from your body and feet.
• Ensure you have mastered the kettlebell front rack position before attempting this lift.
• Avoid using weights that compromise squat depth or pressing lockout.

Spotting

Not recommended due to the ballistic and dynamic nature of the lift; use conservative weight and bail safely if needed.

Common Mistakes

• Pressing the weight too early before hip extension.
• Allowing the torso to collapse or round forward.
• Failing to achieve full depth in the squat.
• Lack of control when returning the bells to the rack.

• Acute shoulder impingement or pain.
• Severe wrist mobility limitations.
• Uncontrolled lumbar disc issues.

• Adequate ankle dorsiflexion for deep squatting.
• Full shoulder flexion and external rotation.

Build Up First

• Competency in the kettlebell front squat.
• Competency in the overhead press.
• Strong core bracing ability.