Kettlebell Figure 8 to Hold

Kettlebell Exercise: Figure 8 to Hold

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.

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