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Kettlebell Figure 8 to Hold

Kettlebell Exercise: Figure 8 to Hold

Written by Onnit Academy

July 18, 2014
Updated May 15, 2016

Category: Fitness

Tags: Core Exercise Kettlebell Shoulders Strength Training

Summary

The Figure 8 to Hold is similar to the Figure 8, but requires a greater hip snap and rotation in order to get the kettlebell up to the torso. This is a great core strength builder as well as shoulder and grip. The flexibility that you receive from this exercise is one of it’s major benefits. Used with heavy weights, this is a great arm exercise as well.

Exercise Steps

Step 1: Pick up the kettlebell with your right hand keeping your back straight.

Step 2: Swing the kettlebell back through your legs switching hands behind you.

Step 3: With the kettlebell now in your left hand, using a swinging, bring the ball of the kettlebell around letting it land in your right palm.

Step 4: Swing the kettlebell back through your legs, switching to your right hand.

Step 5: Swing the kettlebell around the outside of your right leg bringing it up to your left hand.

Tips & Safety: Keep your back straight and your glutes tight throughout the duration. Keep your heels down and your core tight throughout the duration.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.

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