Kettlebell Figure 8 to Hold Exercise

 
This ballistic movement is great for adding variety to your kettlebell routine.

Step 1: Single Arm deadlift a kettlebell to the standing position.

Step 2: Pass the kettlebell through your legs behind you into your other hand.

Step 3: As the bell whips around your leg stand up utilizing a hip snap and catch the bell with your other hand.

Step 4: As the weight drops transfer it through your legs and repeat.

Tips and Safety: Maintain a long spine even though the transfer to avoid rounding at any point. Maintain core tension throughout the movement and snap your hips as you bring the kettlebell around to avoid cheat curling the weight.