The Kettlebell Figure 8 is one of the many unique abdominal movements you can perform with a Kettlebell. However, I personally believe that almost all Kettlebell movements work your core region.
Here’s how to perform the Kettlebell Figure 8 exercise:
- Stand with your feet slightly wider than shoulder width apart. Place one kettlebell directly beneath and in between your legs. Keep your abs tight and back straight as you grab the Kettlebell with one hand.
- Now push the Kettlebell backwards, through your legs and grab it with the other hand. Swing it around to the outside of your other leg, and swing back past through your legs and grab it with the original hand.
- Think of dribbling a basketball.
The Kettlebell Figure 8 is best done with lower repetitions. It is not like a traditional sit up or crunch, where you need to perform lots of repetitions in order to feel the movement.
In fact, you’ll feel it within the first repetition. Start off slow and get the technique right or else you can very easily injure your your lower back or pull a hamstring muscle. And, just like all Kettlebell movements, do not let theKettlebell control you.
The first time I taught this to a friend of mine, he started swing the Kettlebell violently from one side of his body to the other. I told him to stop, put the Kettlebell down, and practice the movement without the Kettlebell.
Then I gave him a light dumbbell to practice the movement with. Don’t be a macho man (or woman). If you can’t handle the weight, practice it with no weight, and then with a light weight.
For more instruction on Kettlebell exercises, along with some high intensity workouts, check out the Turbulence Training Kettlebell Revolution program. Click here for more information.