How To Do A Kettlebell Figure 8 Correctly
The kettlebell figure 8 is a relatively basic beginnersí workout. The figure 8 falls into the grind or slow category of kettlebell workouts. This implies that the workout is slow paced and is done for a longer period to develop muscular endurance and slow strength as opposed to explosive power or speed.
To perform the kettlebell figure 8 properly, start out with the kettlebell resting between your legs and on the ground, slightly forward in front of your center of gravity. Drop into a squatting position with the upper thighs being at or near parallel with the ground. Martial artists often refer to this position as a horse stance.
Grab the kettlebell by reaching out using one hand. While you lift the kettlebell off the ground, swing it back between the legs and in the direction of the opposite leg from the hand you are using to hold the kettlebell. Using the empty hand, reach behind the same leg then take the kettlebell from your other hand.
Continue with the momentum so that the kettlebell can make a circle around the leg. Pass the kettlebell back between the legs as it passes in front of the leg. Reach behind the back of the other leg as the kettlebell approaches it using your empty hand and take it.
This will be one complete repetition. The kettlebell ought to have completed one figure 8 shape with the legs at the center of each opposing circle.
Reversing The Direction In A Kettlebell Figure 8 Workout
A typical set of a kettlebell figure 8 workout includes 8 to 20 repetitions in both directions. Once you have completed the first half of the set it is advisable that you switch directions. You can accomplish this by failing to hand over the kettlebell when it has passed between the legs. Instead, swing it back out using the same hand and back in front of the same leg that it has just circled around. Bring it back behind the leg then reach back between the legs using your empty hand to take hold of the kettlebell.
In most instances, you will find the second direction much harder to make the transition. Always start by using a light kettlebell while you are learning new exercises, even the slower grind workouts. The smart thing is to always ensure that you get a feel for a new workout before you ever consider adding weight.
Variations Of Kettlebell Figure 8
Several variations of the kettlebell figure 8 are available and they make it more dynamic and interesting.
– Lunge Figure 8: As the kettlebell approaches the edge of the figure 8 shape you can choose to extend the legs and stand up thereby creating an up and down motion which will swing from one side to the other as the kettlebell moves back and forth around the legs.
– Leg Isolation Figure 8: You can chose to pass the kettlebell around the same legs for a number of times before you switch over to the other leg. Doing this helps to add to the burn in the weighted leg.
– Figure 8 With Clean- Uppercut variation: You can also choose to include an uppercut motion right after the kettlebell changes hands thereby bringing it up to the chest as you would in a kettlebell clean. When you lower the kettlebell back down, switch legs then do the uppercut clean on the other side. This version of the kettlebell figure 8 is an amazing arm workout and is great for boxers and fighters.
The kettlebell figure 8 is yet another amazing kettlebell workout. This article has outlined the steps you need to take to perform the workout properly. In addition, it has provided some variations of the workout to help make it more interesting. Try it today and see the difference.