A rank is never worth an injury.

• Check with a doctor first if you have a heart, lung or blood-pressure condition, are pregnant, are recovering from an injury or illness, or haven't trained hard in a while.
• Warm up for at least 10 minutes: easy running, then some swings and hangs at low effort.
• Pick the division you can do with good form. Scaled is a real division with its own board, not a lesser one.
• Check your space: a clear area around the kettlebell, a sturdy bar, and a run route away from traffic.

• Chest pain, pressure or tightness.
• Dizziness, faintness, or blurred vision.
• Unusual shortness of breath that doesn't settle when you slow down.
• Sharp or sudden pain in a joint, muscle or your back.

Stopping a test costs you nothing: log it or don't, and try again after the 48-hour gap. If symptoms don't pass quickly, get medical help.

• Hinge at the hips and drive with your legs; don't lift with your back or arms.
• Only take the bell overhead if your shoulders are comfortable there. If they aren't, choose Scaled and build up.
• Keep other people and pets well clear of the swing path.

• Use a bar rated for your weight and fixed securely. Door-frame bars can fail under kipping.
• Tired grip slips: chalk up and step down rather than dropping from height.
• Run where you can see and be seen. Headphones low or off near roads.

Prop the phone up and leave it. Never run, swing or hang while holding it, and don't set it where a swinging bell or a fall could reach it.