Swing Gymstick
Stand with feet hip-width apart, place the center of the Gymstick bands under your feet. Hold the Gymstick handle with both hands, arms extended. Initiate the movement by hinging at your hips, pushing your glutes back, and allowing a slight bend in your knees. Keep your chest up and back flat.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Moderate
Primary muscles
- Gluteus maximus
- Hamstrings
Secondary muscles
- Erector spinae
- Rectus abdominis
- Obliques
- Deltoids
- Trapezius
Target muscles
- glutes
- legs
- back
- abs
- shoulder
- hips
How to perform
- 1
Stand with feet hip-width apart, place the center of the Gymstick bands under your feet. Hold the Gymstick handle with both hands, arms extended.
- 2
Initiate the movement by hinging at your hips, pushing your glutes back, and allowing a slight bend in your knees. Keep your chest up and back flat.
- 3
As you hinge, pull the Gymstick back between your legs, feeling tension in the bands.
- 4
Explosively drive your hips forward, squeezing your glutes to stand tall. Allow the Gymstick to swing up to chest height, keeping arms relaxed.
- 5
Control the descent as the Gymstick falls back down, hinging at the hips to absorb the movement and load the bands for the next repetition.
- 6
Maintain a braced core throughout the movement and avoid hyperextending your lower back at the top.
Safety & form
Train smart. Read these notes before adding heavy load.
