Kettlebell Exercise: Figure 8
July 11, 2014 Updated May 15, 2016
The Figure 8 is a great full body workout that works the arms and shoulders, while also incorporating a hip drive and core strength. This is a must for anyone, especially beginners, to increase their grip strength while practicing an easier variation of the Kettlebell Swing movement. This is a great mobility exercise and warm up when performed with light weights. When heavier weights are used for longer durations it gives a great conditioning effect as well.
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 (the direction of the kettlebell always starts from front to back).
Step 3: With the kettlebell now in your left hand, swing around outside of left leg, and bring it back through your legs, switching back to your right hand behind you.
Step 4: Use your hips and legs to power the momentum of the kettlebell.
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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