Kettlebell Figure Eight Exercise

The kettlebell figure eight exercise benefits your arms, back, and abs. ¬†This is probably about an Intermediate difficulty level, so it shouldn’t be long before you can pull it off easily and impress the onlookers at the local gym.

As you can guess from the name, this exercise involves taking a single Kettlebell around your legs and body in a figure-8 movement. It will probably require a few slow-motion practices in front of a mirror before you can properly pull it off, but once you’ve got the motions down, it’s going to be pretty easy to just let the momentum of the kettlebell do most of the work. A great exercise for you.

How To Perform The Kettlebell Figure Eight Exercise

Step One: Start with your legs wide, abit wider than shoulder width apart.  Adopt a quarter-squat position.

Step Two: Take the Kettlebell in the right hand a little bit behind your right side, and swing it around the outside of the right leg.

Step Three: Keeping the momentum, swing it back in between the legs and get ready to pass it to the left hand.

Step Four: Receive the Kettlebell between your legs in your left hand, and swing it around the back of your left leg.

Step Five: Swing it back round the outside of the left leg, and back between the legs to the right hand again, completing the figure-eight motion.

If you’ve ever seen that basic figure-eight basketball exercise, then you should be able to visualize how this looks. If not, check the video below to get further clarification.

If you can keep that up for a minute (or longer), then give yourself a pat on the back, and watch those arms and abs develop in no time.

Additional Tips:

  • Make sure you keep your back straight and your chest up at all times during this exercise.
  • Change directions mid-way through to add a little challenge to it.
  • Start off slow when going through the motions the first few times. Speed up as you go.

Do as many repetitions or do it for as long as you can handle. A minute is a good target, but don’t overdo it.


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Hey, I'm Dom. I've been using Kettlebells for over two years, and am a firm believer that men and women can do very similar routines and exercises, yet get the different results they desire. If you click here to subscribe, you'll receive my tips, tricks, and recommended workouts in your inbox automatically.

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