How to Do a Figure-Eight Hold With Kettlebells

Kettlebells are unique, round free weights equipped with a handle which were originally created and used in Russia. Kettlebells are quickly gaining popularly among weight lifters around the world, as their unique design allows the user to add far more exercises to their weight training workout. The figure-eight is just one exercise you can add to your routine today.

Difficulty: Moderately Easy

Instructions

1. Begin the figure-eight with a kettlebell in your right hand, allowing it to fall gently at your side. Squat down as you bring the kettlebell across your body and between your legs. In your squat position, make sure that you bend at the knees only, avoiding leaning forward or curving your spine.

2. Reach around the back of your left leg with your left hand to grip the kettlebell, releasing your right hand. Push into your feet, lifting your body and the kettlebell with your legs and hips. Again, as you come to standing position, your body posture is extremely important. Throughout the workout your spine should be as tall and straight as possible.

3. Swing the kettlebell up and across your body and lift from the legs. The kettlebell should come to a rest in the palm of your right hand up near your shoulder. The kettlebell will naturally land with the ball up and the handle facing down.

4. Squat down again, releasing the ball and swinging between your legs once again. Swap hands between your legs and repeat the figure-eight pattern on the opposite side. You can perform this exercise between 10 to 20 repetitions, depending on your level of fitness.

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