Kettlebell Products | Shop Kettlebell | Kettlebell Houston | Kettlebell Club Houston | Buy Kettlebells Online | Kettlebell DVD | Kettlebell Shirts | Kettlebell Books | Kettlebell Videos | Kettlebell Training | Kettlebell Coach
Home Kettlebell Products and Information Mission Shop Kettlebell Products Kettlebell Classes Houston Kettlebell Houston Workshops Kettlebell Links Newsletter Contact

One Hand Slap

A Technique for Making the Kettlebell Swing Safer and More Efficient

Swinging a kettlebell is a terrific, total-body workout. Do a couple hundred swings with a moderate weight and you will quickly discover that your forearms, shoulders, back, and legs are all involved in the exercise.

Exercising with kettlebells prepares the body for many other activities and sports. It is also a relatively safe training method. However, training with kettlebells IS NOT easy! And, I suggest that you DO NOT try to make it easy. Make it harder. This will make it safer as well.

Get your abs involved in the kettlebell swing to help protect your back. As the kettlebell athlete becomes fatigued there is a tendency to drive the hips forward and lean back slightly. This is because the signals from the brain instructing the body to tighten the glutes, hamstrings, and back muscles override all other instructions. This can also put stress on the lower back.

    Notice how she is leaning back

The ideal kettlebell swing is accomplished by actively firing the hips forward into braced abs. There should be abdominal tension pulling the ribcage downward toward the pelvis as the kettlebell reaches chest high.

    Notice how her abs are engaged

The ONE HAND SLAP is a technique that will

  • get your abs involved in the kettlebell swing
  • help protect your back
  • make the kettlebell swing more difficult (and therefore make it an even more efficient exercise).

Begin the exercise by swinging the kettlebell with one hand. Use the other hand to slap your soft underbelly just as the kettlebell reaches the apex of its swing. Tapping on these muscles causes an automatic tightening response. (You may strike your abs with more force if you are interested in hardening these muscles.)


Breathing becomes problematic when your abs are tight. You must learn to “breath behind the shield". Once you have mastered the ONE HAND SLAP, continue to try to duplicate this feeling during all of your kettlebell swing practice. You will be rewarded with reduced risk of injury to your lower back and a much more efficient workout.
















What we do!

The Kettlebell Club
Teaches people to become better at living their life. Whether its related to strength, sports or just plain old daily activities. We have people of all shapes, sizes and abilities taking the same classes and excelling!
Optimize your Potential.
We understand that the only way to a successful healthy life is to make changes at the core level. We are dedicated to assisting you make those changes and to help you get the most out of your workouts.

Classes are challenging to all. The kettlebell has such unique properties that it is expected that everyone who attends - will benefit from the same class. Whether it's an RKC or a first time beginner. If it's not challenging enough your using the wrong size kettlebell.
read more

The Kettlebell Club © 2010. All Rights Reserved. Web Design Houston.