Kovo Fitness
Get the App

Legs · Kettlebell

Kettlebell Swing

How to do the kettlebell swing, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Kettlebell Swing
Equipment
Kettlebell
Difficulty
Beginner
Logged as
Weighted reps
Movement
Hinge
Mechanic
Plyometric
Find more:Glutes exercisesKettlebell exercises

How to do it

Stand with feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips, swinging the kettlebell between your legs, then thrust your hips forward to swing the kettlebell up to chest height.

  1. 1Feel your hips and glutes powering the kettlebell through the arc
  2. 2Keep your core engaged and shoulders packed as you hinge and snap
  3. 3Let the kettlebell float at chest height with arms relaxed

Common mistakes

  • Avoid squatting the movement; hinge at the hips
  • Don't lift with your arms; momentum should come from the hip thrust
  • Avoid overextending your back; stop at neutral

Muscles worked

The kettlebell swing mainly works the glutes and hamstrings, with the lower back, forearms, upper abs, quads, and side delts assisting.

  • GlutesPrimary
  • HamstringsPrimary
  • Lower BackSupport
  • ForearmsSupport
  • Upper AbsSupport
  • QuadsSupport
  • Side DeltsSupport

Kettlebell Swing strength standards

See how your kettlebell swing ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

  • Bronzee1RM10 lb
  • Silvere1RM22 lb
  • Golde1RM34 lb
  • Platinume1RM58 lb
  • Diamonde1RM95 lb
  • Champione1RM124 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the kettlebell swing for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo freeEstimate your 1RM

More glutes exercises

See all glutes exercises →

Last reviewed April 2026.