One Hand Swings are one of the foundation movement patterns for all the ballistic based kettlebell exercises. If you can’t perform One Hand Swings with correct technique you will not be able to progress to the other ballistic movements, such as the clean and the snatch. The One Hand Swings teach you the key motions and principles behind these movements.
One Hand Swings are an excellent whole body conditioning exercise that will build fantastic posterior chain strength, muscular endurance and cardiovascular fitness as well as core conditioning and power.
1. Stand behind the kettlebell with your feet shoulder width apart. The grip should be neutral, your fingers underneath the handle and the thumb positioned on top. Bend at the waist and push your hips away keeping your knees over your ankles (think dead-lift). As you pull the kettlebell back, relax the arm and maintain a neutral position with the head.
2. Push the kettlebell away from the body using the elastic energy in your hips to propel the kettlebell upwards. The grip should remain neutral (thumb up). Relax the arm, let the legs, hips and back do all the work. This should be a fluid motion.
3. On the upswing the kettlebell should reach chest height. At the top of the motion make sure you have a quadruple extension – ankles, knees, hips and torso.
4. As the kettlebell travels into the downswing, bend slightly at the knees, forward at the hips, and push your hips backwards actively push the kettlebell between your legs. All the time making sure the back and head maintain a neutral position. This will help to develop flexibility in the posterior chain. Repeat the movement from point 2.

One Hand Swings
Fig. 1

One Hand Swings
Fig. 2