How To Do A Kettlebell Figure 8
Muscles Involved
The kettlebell figure 8 is a dynamic exercise that primarily targets the muscles of the core, glutes, and legs. Specifically, it engages the obliques and , which are crucial for stability and rotation. Secondary muscles worked during this exercise include the hamstrings, quadriceps, and deltoids, as they assist in maintaining posture and controlling the movement of the kettlebell. This exercise not only enhances strength but also improves coordination and balance.
Top Mistakes
- Rounding the back: Keep your spine neutral to prevent injury. A rounded back can lead to serious back pain.
- Incorrect grip: Ensure that you hold the kettlebell securely by the handle to maintain control throughout the movement.
- Too fast or too slow: Avoid rushing through the exercise or moving too slowly; finding a steady and controlled pace is vital for effectiveness.
- Not engaging the core: Keep your core tight throughout the movement to enhance stability and power.
Execution Tips
- Start Position: Begin with your feet shoulder-width apart and the kettlebell on the ground next to you.
- Grip: Bend your knees slightly, hinge at your hips, and grasp the kettlebell with one hand, leading with your shoulders and keeping your back straight.
- Movement: Swing the kettlebell around your leg, then pass it to the other hand while maintaining a smooth, controlled motion.
- Breathing: Exhale as you pass the kettlebell and inhale as it swings back to you.
Workouts
Incorporate the kettlebell figure 8 into your workout routine by performing 3 to 4 sets of 10 to 15 repetitions on each side. Pair it with complimentary exercises for a full-body workout. Ideally, follow the figure 8 with kettlebell swings and goblet squats to enhance lower body strength and explosiveness. A balanced routine could include 30 seconds of figure 8s, followed by 30 seconds of swings, then 30 seconds of goblet squats with 30 seconds of rest in between.
Conclusion
The kettlebell figure 8 is an excellent addition to any fitness regimen, combining strength training with functional movement patterns. This exercise effectively strengthens the core and lower body while also improving coordination and agility. By including it in your workout routine, you can experience enhanced athletic performance, better posture, and increased overall functional fitness.
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