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Step 1
Begin the one handed swing in one of two ways, depending on which point in your routine you are going to use the rack position. If the kettlebell is resting on the floor, squat over the weight and lift with one hand. Swing the ball between your legs and lift with your hips and abdomen as you swing the weight forward and up to your shoulder. As it nears your shoulder, bring your elbow into your body and the kettlebell will naturally roll across your arm and rest on your forearm into the rack position.
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Step 2
Use the standing one handed swing if your are moving from another move directly into rack position. Bend your knees slightly, lowering into a half squat and lower the kettlebell so that it swings back between your legs. On the upward lift, stand up straight and bring the kettleball up and in to your shoulder. As you reach the top of the move, pull your elbow in tight to your body so that the weight will roll naturally to rest in rack position on your forearm.
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Step 3
Maintain proper body posture regardless of which variation you perform to enter into the rack position. Your abdominals should be engaged to protect your lower back. Your shoulders should be down and relaxed and your focus should be straight forward.
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Step 4
Lift and swing using the force of your legs and abdominal muscles. While you are utilizing the momentum of the kettlebell, it should be a controlled movement which engages the muscles of your entire body. The moment you lose control of the momentum is the moment you will injure yourself.
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Step 5
Use the one handed swing rack position to begin a variety of kettlebell exercises or to transition between moves.
