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Exercise Benefits With Proper Form & Technique

Figure Of Eight With Kettlebell

through 2 votes
synergists:Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle
fitness level:Normal
exercise type:Strength, Cardio
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step
Execution - 4th StepExecution - 5th Step

General And Specifics

  • a great warm-up kettlebell exercise
  • do not use a too heavy weight in the beginning, first get used to the motion sequence, so that the weight does not slip out of your hand or hits your leg

Starting Position

  • grasp a kettlebell with one hand
  • stand upright with the feet shoulder width away
  • make a slight squat
  • brace the abs, to protect the lower back
  • bend the upper body forward a little and protrude the butt
  • keep the back straight and the chest up

Correct Execution

  • now guide the kettlebell through the legs from the front and hand it over to the free hand in the back
  • hand the weight over right below your butt
  • now swing the kettlebell around the leg (same side as the arm) to the front, then between the legs and hand it over to the free hand again
  • swing it around the other leg now
  • guide the weight around and between the legs in the form of a 8
  • use the momentum gained by the weight to keep the motion flowing
  • keep the body calm during the exercise
  • do this for a longer period of time and always keep the back straight
  • in the next set, you can invert the motion and guide the weight through the legs from the back to front