Figure 8 with kettlebell
The kettlebell figure 8 is a dynamic exercise that offers numerous benefits, including enhanced core stability, improved grip strength, and increased coordination. This exercise predominantly targets the core, obliques, shoulders, lower back, and forearms. An athlete can profit significantly from incorporating the Kettlebell Figure 8 into their routine as it promotes functional strength, enhances athletic performance, and aids in injury prevention by stabilizing the core and improving muscular balance and coordination. This makes it a valuable addition to any training regimen.
| Primary muscle group: | Core |
| Exercise type: | Kettlebell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
12kg
Avg. weight
26lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Stance and Position: Stand with a wider-than-shoulder-width stance and place a kettlebell between your legs.
- 2Bend Over: Push your butt out and maintain a flat back as you bend over to reach the kettlebell.
- 3Pick Up the Kettlebell: Grasp the kettlebell with one hand.
- 4Pass the Kettlebell: Pass the kettlebell to your other hand by reaching from behind your legs.
- 5Continue Passing: Keep passing the kettlebell back and forth between your hands for several repetitions.
- 6Maintain Form: Throughout the exercise, keep your back flat and core engaged.
Tips & Tricks
Maintain a Strong Posture: Ensure your back is straight and your core is engaged throughout the movement. This helps in maintaining balance and prevents injury.
Controlled Movements: Focus on smooth and controlled movements rather than swinging the kettlebell aggressively. Control is key for preventing strain and maximizing effectiveness.
Proper Grip: Use a firm but relaxed grip on the kettlebell handle. This helps in maintaining control without straining your hands or wrists.
Hip Hinge: Remember to hinge at the hips rather than squatting down. This engages your posterior chain effectively, which includes the glutes, hamstrings, and lower back.
Keep Knees Soft: Slightly bend your knees to allow for a more natural range of motion and to absorb shock, reducing stress on your joints.
Breath Control: Coordinate your breathing with your movements. Inhale as you prepare for the swing and exhale as you execute it.
Consistent Eye Focus: Keep your gaze forward and avoid looking down at the kettlebell. This helps in maintaining a straight back and proper posture.
Start with Lighter Weights: Begin with a lighter kettlebell to master the form before progressing to heavier weights. This helps in building the necessary strength and technique.
Engage Your Core: Actively tighten your abdominal muscles to support the lower back and to add stability to your movements.
Warm Up and Cool Down: Ensure you properly warm up before starting and cool down after completing your session to prevent injuries and aid in muscle recovery.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
