Strength

Single Kettlebell Standing Figure 8

The Single Kettlebell Standing Figure 8 boosts arm, shoulder, and core strength and stability. Using a single kettlebell in a continuous figure-eight motion enhances muscular endurance, coordination, and flexibility.
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Single Kettlebell Standing Figure 8 instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
2
Bend your knees slightly and pass the kettlebell through your legs from the hand that's holding it to the other one.
3
Stand back up and pass the kettlebell in front of your body, back to the first hand.
4
Repeat the movement, mimicking the shape of an 8.
5
Remember to keep your back straight and your core tight throughout the exercise, and repeat for the programmed number of reps.
Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
Bend your knees slightly and pass the kettlebell through your legs from the hand that's holding it to the other one.
Stand back up and pass the kettlebell in front of your body, back to the first hand.
Repeat the movement, mimicking the shape of an 8.
Remember to keep your back straight and your core tight throughout the exercise, and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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