The Kettlebell Figure 8’s
Criss-cross up & down
The Kettlebell Figure 8 is one of those exercises that we secretly, (or in my case, not so secretly) love to do because it is such a good stimulating exercise. Due to its challenging nature, it keeps you focused on where your hands and the kettlebell are, and takes attention away from how tired you are. Since it has such a complex movement pattern, it helps build coordination, balance, and body awareness. It is as mental as it is physical.
Summary
Challenging and stimulating, the Kettlebell Figure 8’s provides as much mental exercise as it does physical. Encourage muscle toning, cardiovascular health, and mental stimulation all in one fun exercise.
Key Points
Movement
You begin with your feet shoulder-width apart, slight bend at the knees, and grabbing the kettlebell by the horns or handle with one hand, and by the bell or bottom with the other hand. With the hand at the bottom of the kettlebell, you push out on the kettlebell until your other arm is fully extended, and you bring the kettlebell between your legs, see #1, where it will be passed on to the other hand, #2. Once it is in the other hand, you will lift the kettlebell up and bring it back to starting position in a swing-like motion – #3.
Then you repeat the process for the other side creating a mirror image in steps #4, #5, and #6.
Muscles Worked
The Kettlebell Figure 8’s, while they give you a great fantastic cardio exercise, mental stimulation, and good overall toning, they don’t focus on one particular muscle group. The muscle they train the most would be the hamstrings, quadriceps, biceps, and back.
Primary
Secondary
Conclusion & How to incorporate
The Kettlebell Figure 8’s are a fantastic metabolic and cognitively challenging exercise. With the fast-pace calorie burning properties and the challenging balance and stability components this is a great exercise that is useful at breaking up slower more mundane workout routines with a fun, fast, and challenging exercise. Kettlebell Figure 8’s are great anywhere in the workout after you have warmed-up.
Similar Exercises
We encourage you to check out these other kettlebell exercises if you have not done so already.
