The kettlebell figure 8 is a dynamic core exercise that involves passing a kettlebell between your legs in a figure 8 pattern, engaging the abs, shoulders, and forearms while also challenging coordination and stability.
Also Works
ShouldersForearms
How to Perform
1
Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
4
As the kettlebell comes forward, pass it to the other hand between your legs.
5
Continue passing the kettlebell between your legs in a figure 8 motion.
6
Maintain a steady pace and engage your core throughout the exercise.
7
Repeat for the desired number of repetitions.
Pro Tips
•Stay in a quarter-squat position with your chest up throughout the entire exercise to maintain proper posture.
•Pass the kettlebell smoothly between your hands at the back of each leg, using the momentum of the swing rather than stopping and starting.
•Keep the figure-8 pattern controlled. The kettlebell should flow around and between your legs in a continuous motion.
Common Mistakes
•Standing too upright, which limits the space for the kettlebell to pass between the legs.
•Rounding the back during the passing motion instead of maintaining a flat back with chest up.
•Using too heavy a kettlebell, which makes the hand-off sloppy and increases the risk of dropping the bell.