How to Do
How to Do Kettlebell Figure 8
The kettlebell figure 8 should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the kettlebell figure 8.
Beginning
Beginning Kettlebell Figure 8
Begin in a bent-over position; legs will be bent and trunk almost horizontal with one hand on the kettlebell between the legs.
Movement
Kettlebell Figure 8 Movement
1. Swing the kettlebell back between legs to pass it to the opposite arm behind the leg.
2. Circle the kettlebell around the leg to pass to the other side in a continuous figure 8 pattern.
3. A slight swaying of the lower body will facilitate the figure 8 movement.
Benefits
Kettlebell Figure 8 Benefits
The figure eight is a kettlebell workout that simultaneously engages multiple muscle groups across the body. The back (glutes and erector spinae), hamstrings, quadriceps, and biceps are all targeted in most forms of the exercise. You'll also work the calves, upper back, and shoulders.
