Kettlebell Figure 8 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Figure 8 is a dynamic core exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Performed with a kettlebell, it involves swinging the weight in a figure-8 pattern around the legs while maintaining a half-squat position, keeping the back straight and chest up. The movement emphasizes hip-driven motion rather than relying on the arms, promoting stability, rotational strength, and coordination throughout the core.
How to Perform
Position yourself with feet just beyond hip-width and hold a kettlebell with both hands in front of your body.
Bend slightly into a half-squat, ensuring your back remains straight and your chest is lifted, then shift the kettlebell to your right hand.
Guide the kettlebell down between your legs, passing it behind your right leg, and smoothly switch it to your left hand.
Move the kettlebell around the outside of your left leg and bring it back through your legs, returning it to your right hand to complete the figure-8 motion.
Continue this alternating pattern, maintaining a straight back, upright chest, and generating power from your hips while keeping your arms relaxed.
Focus on controlled, fluid movements to engage the abs and obliques effectively while promoting core stability and balance.
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Tips
Treat your arms as guides for the kettlebell, allowing them to direct its path without providing the main force.
Drive the motion primarily through your hip movement, using the momentum from your lower body rather than your arms to control the swing.
How Not to Perform
Do not round or hunch your back during the movement.
Do not rely on your arms to lift or swing the kettlebell.
Do not lock your knees or stand completely upright; maintain a slight squat.
Do not swing the kettlebell too fast or uncontrollably.
Do not twist your spine excessively; keep rotation controlled through the hips.
Do not let your chest drop or collapse forward.
Do not transfer the kettlebell carelessly between hands; maintain a smooth, controlled handoff.
Do not use a kettlebell that is too heavy, which compromises form and risks injury.
Do not neglect engaging your core; keep abs tight throughout the exercise.
Do not let your feet shift or slide; maintain a stable base.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
