glutes
Kettlebell swing
Explosive hips and conditioning.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand with feet shoulder-width, kettlebell on the floor in front.
- Hinge at the hips and hike the bell back between your legs.
- Snap your hips forward to float the bell to chest height.
- Let it swing back down and hinge into the next rep.
Beginner tips
- Power comes from your hips, not your arms.
- Keep your back flat throughout.
- Hinge it, do not squat it.
Keep in mind: Start light to learn the hip snap.
Scared of the gym? Let a voice walk you through it.
FirstGym tells you what to do next in your earphones: every set, every rest, every machine. Built for first-timers and people coming back.
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