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

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