There are a few different ways to start this exercise. Today, I am going to show you a simple way to get started safely. Start as if you are going to do the Single-Arm Kettlebell Swing by hiking the bell between your legs. When you’re done with the back swing and the kettlebell makes its way forward, think of snapping the hips forward and the bell making a vertical, upward movement, very close to the body, instead of extending the arm straight as if you are going to continue your swing motion. As the bell moves vertically, swing the elbow inwards, almost grazing the rib cage, keeping the arm very close to the body. The bell will end up swinging around the forearm, rather than plopping over the wrist and banging the forearm. Once the forearm catches the bell, the vertical motion of the bell is guided upward until you are standing upright in the single arm racked position (where the elbow is tightly positioned against the rib cage, shoulder is rolled back and pulled down tightly into the socket, wrist is straight and aligned with forearm and you’re standing upright). You can repeat by returning the bell to the ground using a body squat technique or go right into a Kettlebell Drop and from the Drop, continue practicing your Clean Be mindful: though this exercise can be performed by just about anyone, I recommend light stretching before any physical exercise and/or consulting  your doctor before attempting any physical fitness activity.  

Train your whole being, not just your muscles.

For more information on integrating spirituality with training visit www.WolfePackTraining.com or call me directly at (518) 772-9978.