Kettlebell One Arm Swing Technique

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The one arm swing is the foundation for all kettlebell ballistic movements (clean, snatch, figure 8), complexes. chains and juggling.
Here are the 12 technique elements of the one arm swing:

1.
Neutral back and neck
2.
Heels, toes and balls of feet are planted and knees track toes
3.
Shoulders are packed
4.
Handle passes above the knee during backswing
5.
Arm is straight in the back swing
6.
There is no (or minimal) forward knee movement (ankle dorsiflexion) on the upswing.
7.
Body forms a straight line at top of swing. Hips and knees extend fully, spine is neutral.
8.
KB forms an extension of straight arms at top of swing. A slight elbow bend is acceptable.
9.
Biomechanical breathing match required.
10.
Abs and glutes visibly contract at top of swing
11.
KB floats weightless momentarily at the top of swing
12.
KB is picked up and returned with a straight back and packed shoulders

Train smart, life-long fitness is a skill.

[ivanmartinez]

So much respect for you being able to work out with kettle bells while being pregnant. Your technique and endurance is damn impressive!

[timharmoni]

This, and many of your other posts, is some of the clearest kettlebell instruction on the web and you are an incredible athlete. Thank you.

[ash-ligv]

Wow this is the best one arm swing instructional I’ve ever seen. I’ve been practicing simple and sinister and I’m currently on the 32kg kettlebell but I still learned some new technique from this video thank you!

[momiriseni]

Excellent tips! having read many books on kettlebells, I admit that not in one of those I've found these tips! Thanks very much!

[BKJ-]

Great example of packing the shoulders. I struggle with this with one arm swing

[marct]

Hi kat, congratulations for the great content! I' ve got a question, some people raise their heel when they pass the kettlebell between their legs and repeat it again when they hinge. It seems easier, what do you think about this? Is it bad technique? thank you

[jakubgirya]

Accurate advices :) It may be better with also front view.

[pocketfullofstones]

I’m not sure far you are supposed to hinge forward on the swing. Can you hinge too far? I get almost horizontal to the ground.

[saaek]

Hi, while doing the OA swing, is the thumb to bum position when bell is between legs, accepted as per SFG standards? Thanks

[Cryf]

Thanks for this, really useful. I am struggling to keep shoulder packed. I suppose it could be simply poor hip drive. When I focus on packing the shoulder it feels like my arm is locked in place and unable to move freely. Fine with two arm swing.

[thh]

Can you still get RKC/SF certified using the the thumb to bum technique? I swing this way and it feels a lot more natural to me

[luisorlandotorres]

Was recently introduced to your videos via a Lebe Stark video. Wish I had discovered your videos before. Have been doing KBs for a little more than a year and have wasted it. Full of bad habits and incorrect form. Oh well, restart it is then.

[chuckcarroll]

Actually turning the wrist during the pass-through is a bad idea. The hand should keep facing rear as it passes between your legs. Turning your wrist could lead to torquing your shoulder which can potentially cause some serious shoulder issues.