Kettlebell Figure 8

A dynamic core and coordination exercise. It challenges the obliques and stabilizers while maintaining a constant hip hinge position.

Exercise Details

Level: Intermediate
Body Area: core
Type: core

Required Equipment

Kettlebell

Target Muscle Groups

Primary

Forearms

Secondary

Back

Setup

Stand with feet wider than shoulder-width. Hinge at the hips and hold a kettlebell in one hand between your legs.

Instructions

1. Pass the kettlebell under one leg to the other hand.
2. Bring it around the outside and pass it under the opposite leg.
3. Move in a smooth "figure 8" pattern.
4. Keep your back flat and core tight.
5. Stay low in the hinge.

Common Mistakes

1. Rounding the back.
2. Standing up too high.
3. Losing control of the weight.

Alternative Exercises

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