Kettlebell Training – Figure 8 Exercise For Core and Leg Strength

The kettlebell figure 8 is a versatile exercise that involves transferring the kettlebell through your legs in a figure 8 motion. Like a 1-arm swing, but the bell goes down on one side of the body, switching hands and up through the legs, and then down the other side. Here’s how to perform the kettlebell figure 8:

[Video] Figure 8 Exercise – Kettlebell Training

Kettlebell Figure 8  Exercise For Core and Leg Strength
1. Stand with your feet a shoulder width apart and the kettlebell on the ground between your legs.
Kettlebell Figure 8
2. Bend your legs, squat down and grab the kettlebell with both hands, making sure your palms are facing your body. Lift the kettlebell off the ground, keep your body upright and hang your arms down.
Kettlebell Figure 8 Exercise
3. Take your left hand off the kettlebell and move your left arm behind your left leg.
Kettlebell figure 8 Exercise
4. Use your right arm to pass the kettlebell under your left leg, then grab the kettlebell with your left hand.
Kettlebell training  Figure 8 Exercise
5. Take your right hand off the kettlebell and move your right arm behind your right leg. As you do this, use your left arm to swing the kettlebell around and in-front of your left leg.
Kettlebell Kettlebell Figure 8 Exercise
6. Use your left arm to pass the kettlebell under your right leg, then grab the kettlebell with your right hand.
Kettlebell Kettlebell Figure 8 Exercise

7. Take your left hand off the kettlebell and move your left arm behind your left leg. As you do this, use your right arm to swing the kettlebell around and in-front of your right leg.

Kettlebell Kettlebell Figure 8 Exercise

8. Use your right arm to pass the kettlebell under your left leg, then grab the kettlebell with your left hand.

 
 

9. Repeat steps 3-8 for 4-8 reps if you want to mainly focus on developing larger and stronger muscles or 12-16 reps if you want to primarily focus on improving your coordination and cardiovascular fitness.

Facebooktwitterpinterest