What is Kettlebell Figure 8? The kettlebell figure 8 is a dynamic exercise that involves passing a kettlebell in a figure 8 pattern around your legs. This movement engages multiple muscle groups, particularly the core, lower back, and shoulders. It also helps improve coordination and balance.
Kettlebell Figure 8 Tutorial
- Stand with your feet shoulder-width apart and hold a kettlebell with one hand.
- Begin by passing the kettlebell between your legs from one hand to the other, moving in a figure 8 pattern.
- Keep your core engaged and back straight throughout the movement.
- Repeat for the desired number of reps, then switch hands and repeat.
Common Mistakes
-
Rounding the back: Avoid hunching over during the movement. Keep your back straight to prevent strain.
-
Using too heavy of a kettlebell: Start with a lighter kettlebell to master the movement before progressing to a heavier weight. - Not engaging the core: Ensure your core is activated to stabilize your body during the exercise.
Tips for Better Results
-
Focus on smooth and controlled movements rather than speed.
-
Keep your gaze forward to maintain proper posture. - Practice proper breathing, exhaling as you pass the kettlebell between your legs.
Muscles Worked
-
Core: The figure 8 movement engages the core muscles, including the rectus abdominis and obliques, to stabilize the body.
-
Lower back: The rotational nature of the exercise targets the muscles in the lower back. - Shoulders: The shoulders are activated as they help guide the kettlebell in the figure 8 pattern.