Kettlebell Figure 8

Description

How to Do Kettlebell Figure 8

1. 1
   Setup

   Stand with your feet slightly wider than shoulder-width apart, knees slightly bent, and the kettlebell placed on the floor between your feet.

2. 2
   Setup

   Hinge at your hips, keeping your chest up and back straight, to reach down and grasp the kettlebell with one hand.

3. 3

   Lift the kettlebell and swing it behind your leg on the side of the hand currently holding it, passing it through your legs.

4. 4

   As the kettlebell comes around the inside of your other leg, grab it with your free hand.

5. 5

   Swing the kettlebell around the outside of that second leg, bringing it back to the front where your original hand can grasp it again.

6. 6

   Continue this fluid figure-8 pattern, ensuring your core remains engaged throughout the movement and alternating the direction after a set number of repetitions.

Tips

• Maintain a strong, braced core throughout the entire exercise to protect your spine and maximize oblique engagement and stability.
• Control the kettlebell's momentum rather than letting it control you; guide its path smoothly to prevent uncontrolled swinging and potential strain.
• Keep your chest up and hinge primarily from your hips, not your lower back, to maintain a neutral spine and proper form.
• Focus on smooth, continuous transitions when passing the kettlebell between hands to maintain rhythm and efficiency in the figure-8 motion.

Common Mistakes

• ×Rounding the back: Avoid rounding your lower back by hinging primarily at the hips with a slight knee bend, keeping your spine neutral and chest lifted.
• ×Swinging too wide: Prevent the kettlebell from swinging too far out from your body by keeping it close to your legs to maintain control and reduce strain on your shoulders and back.
• ×Using only arm strength: Don't rely solely on arm strength; engage your core, hips, and glutes to drive the movement and generate power for a more effective and safer exercise.