Starting weight

Lighter than pride suggests. Technique first, load later. A clean swing teaches more than a heavy one.

The swing

It is a hinge, not a squat. The bell floats; the hips do the work. If the shoulders ache, the hips were lazy.

Grip

Chalk helps, calluses help more. File them down before they tear.

Programming

Short sessions, most days, rather than long sessions twice a week. Consistency beats intensity over a year.