The Knee Switch is a fantastic lower body mobility drill. It teaches you to open up your hips and ankles with more advanced variants training movement from the ground to standing - an essential for martial arts and even more important for people advancing in years

The key points of the drill are:

Keep the upper body neutral and upright.
Initiate the movement from the waist
Don't hold your breath; allow your breathing tempo to be governed by your movement

Have fun with this - will demo advanced variants after I've burnt off the mince pies!

If you haven't seen this, take the twelve minutes or so to learn how medicine is changing and evolving to battle cancer, not with patents and secrecy, but with open source research and collaboration to take on this disease.

Really powerful concept that should reignite faith in humanity and the shared spirit of caring, the ability to help and further improve society.

http://www.ted.com/talks/jay_bradner_open_source_cancer_research.html

The One Handed Swing is the progression on from the foundation Two Handed Kettlebell Swing exercise.

Twice as tough, with more than twice the results, this exercise will teach you to resist force and develop anti rotational strength.

Key points from the two handed swing are equally valid and for the one handed swing also...

focus on keeping the kettlebell swinging down the centreline
focus on keeping shoulders level - don't allow the swinging side to be pulled round

The Kettlebell Clean is a great exercise in its own right but is mainly used to get a kettlebell from the ground to the racked position for further fun and games.

The key points are to control the arc of the kettlebell - the move should like smooth and fluid. The usual error is to try too hard, use too much power, which leads the kettlebell to be flung about wildly.