Safety Notes

• Avoid if acute lower back pain present
• Start with lighter weight or bodyweight
• Stop if pain in back or neck occurs
• Maintain neutral spine to prevent strain
• Use controlled speed to avoid momentum
• Consult professional if beginner

Spotting

Not required; perform solo on floor with space. Use lighter weight if needed for form check.

Common Mistakes

• Arching lower back
• Jerky or fast movements
• Not engaging core fully
• Dropping kettlebell uncontrolled
• Lifting only upper body without legs
• Rounding shoulders forward

• Acute lower back injury
• Neck strain or pain
• Recent abdominal surgery

• Adequate hip flexion range
• Shoulder overhead mobility
• Basic spinal flexion control

Build Up First

• Master basic crunches
• Core engagement proficiency
• Kettlebell handling basics