November 17, 2013
      The one arm kettlebell swing is very similar to the two hand kettlebell swing, the basic stance and the power production are exactly the same. There are two differences you need to practice. First, your trunk needs to rotate a little bit so that the kettlebell can swing through the middle of your legs, don’t fight this and don’t exaggerate it either. Second, you will want to brace your no-working hand against your leg – don’t do this. Let the non-working arm move freely, “cowboy style”.

      Find a stance about shoulder with apart, but wide enough to leave room for the kettlebell to clear your legs.

      Deadlift the kettlebell to a normal standing position, brace your abdomen and pull your shoulders down and back to support a neutral spine. Initiate the swing by driving your hips back and pushing the kettlebell behind you, pushing your hips back. Allow your trunk to tip so that you don’t lose your balance. When the kettlebell hits the back of the back swing – stand up. Hard. The action of standing up, of opening your hips, is what swings the kettlebell forward, there is absolutely NO lifting done with the arms. Let the kettlebell swing only as high as it will with the momentum driven from your hips. Do not try to pull the weight up with your arms or shoulders.

      As the kettlebell begins its decent allow it to swing freely behind you. Ideally this should bring you right back to the exact position of your last back swing where you will initiate the next swing.

      Make sure that your shins are keeping vertical. If your Knees are driving forward you are likely not leaning forward enough. Your hips are literally pushing on your forearms to drive the weight up. There is a lot of timing and skill required to get the Kettlebell Swing, be patient and work hard.

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