WHAT YOUR

KETTLEBELL
SWING
IS MISSING

7 STEPS
TO THE
PERFECT
SET-UP

BY KETTLEBELL
MASTER OF SPORT, MIKE SALEMI
 “What is the
biggest mistake most
people make when
performing the
kettlebell swing?”

This is the question I am asked most often by athletes, coaches, and fitness enthusiasts
alike. My gut response is to start rattling off the laundry list of mistakes I see people make
when doing a kettlebell swing, but the most important one actually happens before the
movement even begins, during the set-up.

How you begin an exercise is not always, but often times a good indicator of how the rest
of the lift will follow. In this guide, we’ll break-down the 7 Steps to the Perfect Kettlebell
Set-Up. By the end of this resource, you’ll walk away with a greater confidence in
establishing the optimal set-up position, and a checklist you can use with yourself and
your athletes today.

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KEY # 1
FEET
“ROOT” THROUGH THE FLOOR

As the primary point anchoring you to the ground, your feet

are tremendously important for sending sensory information
to the brain - controlling the balance centers of the body. This
important information helps create a stable working platform
for any force generation that follows.

Begin by “rooting” your feet into the ground. To do this, spread

your toes apart and grip the floor as you simultaneously try to
“cork-screw” your entire foot into the ground.

As for ideal footwear, I recommend training either barefoot or in minimalist type shoes a
majority of the time (unless you are specifically a Kettlebell Sport athlete training for
competition).

Regarding stance, when using a single kettlebell, start approximately

shoulder-width apart. If you are lifting two kettlebells however,
position your feet just outside both bells. The idea here is to have
your feet as close as possible, aiding in upward force generation,
yet not so close that you run the risk of banging the kettlebells into
your knees during swings, cleans, or snatches.

COMMON MISTAKE: TOO FAR OUT IN FRONT

No matter what kettlebell weight

you’re lifting, try to envision it being
48 kilos - I mean it! What do you
think would happen if you set-up
with a 48 kilo kettlebell 3+ feet in
front of you? You’d be put in an
extremely disadvantaged position
from the get-go. This increases your
risk of injury due to the bending INCORRECT CORRECT
force placed on the spine in such a
low position. Instead, stand a moderate distance away, with the kettlebell approximately
.5 - 1.5 feet in front of your toes. This places your lat muscles on pre-stretch, which will help
create backwards momentum for the initial backswing, while still not stressing your back
unnecessarily.

03
KEY # 2
HIPS
BACK, THEN DOWN

First, hinge the hips back. Then, down just

enough so that you can effectively grab
onto the kettlebell handle. The ideal height
of the hips during the set-up position
should be higher than the knees, but
below the shoulders. This will ensure
maximal pre-loading of the important
explosive muscles on the backside of the
body - namely the glutes and hamstrings.
When the hips are set back to the correct
degree, the angle of the shins will be
nearly vertical and you’ll also experience a
nice stretch in your hamstrings.

COMMON MISTAKE: A WEAK HINGE

You can identify this type of mistake by observing from the side angle. A lifter will look as
if he/she is sitting moreso into a squat pattern rather than a hinge. Also, you may notice
the angle of the shins will be tilted
forward. This type of set-up
removes the pre-stretch out of the
posterior chain and places it more
on the quadriceps.

Having the hips near or below the

level of the knees is not entirely
“wrong” per say (as is commonly
seen in Kettlebell Sport). However, I
recommend the vast majority of INCORRECT CORRECT
lifters start with a hinge type set-up
position where the hips are higher than the knees and below the shoulders, unless
specifically instructed otherwise by a skilled coach.

04
KEY # 3
BACK
LONG, NEUTRAL ALIGNMENT

The correct spinal alignment is one that

focuses on elongation. Think of getting as
long as possible from the crown of the
head all the way to the tail bone.

COMMON MISTAKE: ROUNDING THE BACK

Typically rounding the back

stems from either lacking
awareness around what
constitutes good spinal
alignment, or laziness.
Either way, do your very best
to elongate your spine
during the set-up. If you are
experiencing challenges
with this element, regress
back to the deadlift and
focus on improving your INCORRECT CORRECT
positioning.

You may find it beneficial to practice training the deadlift while elevating the kettlebell 1-6”
atop stacked weight plates. This will reduce the distance lifted, making it easier to maintain
the best spinal alignment possible. As your technique improves, gradually lower the height
of the plates placed beneath the kettlebell.

05
KEY # 4
SHOULDERS
SET DOWN AND AWAY FROM THE EARS

Drive the shoulders down, depressing

them away from the ears by engaging
your lats. The shoulder blades should also
be slightly retracted while maintaining an
open chest position.

COMMON MISTAKE:
HIKED UP SHOULDERS

To correct shoulders that elevate, think about

trying to squeeze the juice out of two lemons
in between your arm pits. Focus on turning on
you lats and dropping your shoulders down
towards your pelvis.

INCORRECT CORRECT
PRO TIP

To better set the shoulders, try to “bend” the kettlebell handle, turning the inside
crease of your elbows forward. When you do this correctly, you’ll experience
increased lat engagement and more integrated shoulder positioning.

06
KEY # 5
HEAD/NECK
NEUTRAL WITH EYES ON THE HORIZON

The ideal head and neck posture can vary from person
to person. However, I recommend starting with neutral
alignment, or close to it. To visualize this, imagine a line
running down your spine along three points:

1. The back of your head

2. Mid back
3. Tailbone

From there, if your neck is healthy, slightly tilt your

chin up, making it easier to set your eye gaze along
the horizon.

COMMON MISTAKE: “BROKEN-NECK” POSITION

This form of compromised

head-neck posture can place
excessive stress on the cervical
(neck) region of the spine, and
potentially cause future issues
with your swing mechanics.
Instead, tuck your chin in as you
simultaneously elongate your
entire spine.

INCORRECT CORRECT

07
KEY # 6
GRIP
RELAXED, YET SECURE
Use a firm, yet relaxed grip on the kettlebell.

Any combination of the following will have an effect on your

ability to grip the kettlebell optimally:

1. Kettlebell Type (competition or traditional cast iron)

2. Kettlebell Window Size
3. Hand Size
4. If you’re performing an exercise requiring one hand or two

If you have large hands and are performing a single kettlebell, two-hand exercise, for
instance the Deadlift, you may not be able to get all your fingers inside the kettlebell
window comfortably. This is fine. Just make sure those fingers that do make it inside grip
securely.

If you are performing a kettlebell exercise that uses one hand

such as a Single Arm Swing, the grip will be different. In this case
you should be using a kettlebell “hook grip”.

In contrast to the hook grip used in Olympic Weightlifting, where the

thumb wraps underneath fingers and between the bar, the perfect
kettlebell hook grip is performed as follows:

1. Place the root of the fingers (where the palm finishes and fingers begin) onto the
kettlebell handle
2. Wrap all your fingers, except your thumb, around the handle
3. Lastly, wrap your thumb over your index finger (and middle finger if your hand is large
enough)

You’ve now created a vise-like grip for your single arm kettlebell training.

COMMON MISTAKE: TOO LOOSE OR TOO TIGHT

A grip that doesn't have the right amount of

tension commonly shows up as a “tail”
during the backswing. When this happens
the kettlebell will whip up and hit the lifter
in the butt. You’ll want to avoid this mistake
for obvious reasons and adjust your grip
tension accordingly. INCORRECT CORRECT

08
KEY # 7
BREATH
IT’S ALL ABOUT MIDLINE STABILITY

Being able to create adequate stability through the entire torso

is critical for avoiding potential injury to the spine.

Note that any time the kettlebell is forward of the body’s center
of mass, there is a bending force placed on the spine. If a lifter
does not have a stable and integrated trunk, this could pose a
danger to the spine, especially as you prepare to move at high
speeds.

STEP-BY-STEP, HOW TO TAKE YOUR FIRST BREATH

1. Inhale deeply through the belly
2. As you maintain the air, gently draw-in your belly to increase the pressure within the trunk
3. Briefly hold the breath until you enter in the acceleration phase of the upswing, which is
followed by a quick, partial pressurized exhalation breath.

Once you are in the ready position (steps 1-7 completed), experiment with having
your weight shifted slightly forward towards the balls of your feet. Then, just prior
PRO TIP

to initiating the first backswing, shift your bodyweight back 1-2 inches towards
your heels. As a by-product, the kettlebell will tip back off the ground towards you.
This small backwards shift brings the entire center of mass of the combined
kettlebell-body system closer together, further helping to load the posterior chain
and the initial momentum that will be used in the backswing.

09
BONUS!

THE APPROACH
One trend I’ve observed within myself, as well as among other
serious athletes in general, is that ritual(s) performed prior to a
set or rep can make the difference between a personal record
and a missed lift.

For the optimal approach, take your time, and realize there is NO
rush. I suggest standing 2-3 feet behind the kettlebell, and while
taking 3 deep belly breaths in, visualize the perfect rep. Next,
only when you’re ready, step up to the kettlebell with your right
foot, then left foot (or whichever you prefer, just keep it
consistent). Now run through your mental checklist and set your
hips, back, shoulders, head, grip, and finally your initial breath.

I’m a big proponent of removing as many

variables as possible in both training and
in competition. Creating a regular routine
like this will simplify your thought and
preparation process, giving you a
competitive edge.

10
SET-UP
CHECKLIST
PRE APPROACH
No rush
Breathe deep & visualize
Step forward - right foot, left foot

1. FEET/STANCE
Rooted & shoulder width apart
.5-1.5 feet away from the kettlebell

2. HIPS
Set back

3. BACK
Straight and aligned

4. SHOULDERS
Depressed down away from the ears
Lats engaged

5. HEAD
Neutral or slightly extended
Eyes gazing along the horizon

6. GRIP
Secure yet relaxed

7. BREATH
Big air, pressurized midsection

11
TIME TO
SWING

It is my goal that every time you step in front of a kettlebell, you now set-up in the best
manner possible for safety and to hit that personal record you’ve been after.

Stay strong and swing on!

-Mike

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ABOUT
THE AUTHOR

Mike Salemi's journey in strength & conditioning started at the age of 15 as a competitive
Powerlifter. At 19, Mike became a WABDL World Champion in the Bench Press and Deadlift.
While working as a collegiate level strength & conditioning coach, Mike was introduced to
the power of the kettlebell, and the work of respected Holistic Health Practitioner Paul
Chek. Both have had large influences on Mike’s development as a more well-rounded
athlete and person in the years that followed.

Currently, as an avid Kettlebell Sport competitor, Mike has achieved the ranking Master of
Sport, and became the 2017 WAKSC World Champion in Long Cycle (Clean and Jerk).

Through his unique approach, Mike has been able to integrate high performance athletic
training using a holistic model. His dream is to continue creating educational materials and
programs that support a more balanced athlete.

To learn more about Mike you can visit www.mikesalemi.io

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