A ballistic hinge, not a squat and not an arm raise: the hips push back and snap forward explosively, the arms are only the rope. Beginners usually start with 8–16 kg.
The swing is the most honest technique test in functional training: does the power come from your hips, or are you pulling with your arms? It is the most concentrated form of the hinge pattern — hips back, knees only slightly bent, spine neutral — and it becomes a problem precisely when it turns into a squat. Two fault patterns dominate: the back rounds at the bottom because knee bend crowds out hip flexion, or it overextends at the top because the core is not braced. Both are almost always the same problem — too little hip extension, not too little strength. The bell flies to chest or shoulder height, never forced higher by the arms. What gets missed: the swing is ballistic and therefore technically more demanding than a squat. In supervised training the injury rate sits at roughly 3 per 1,000 training hours — technique really does come before load here.