Kettlebell Figure 8

Also called figure 8, kb figure eight and figure 8 pass.

Works

Abs, plus hamstrings and shoulders

Equipment

Kettlebell

Level

Intermediate

Type

Isolation

How to do it

Setup. Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.

1. Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Cues

• Wide stance, hips back, back flat.
• Pass the bell between the legs.
• Reach from behind to receive.
• Keep the back flat.

Common mistakes

• Rounding the back.
• Standing up between passes.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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