Figure 8

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The Figure 8 is a great full body workout. It works the arms and shoulders but the main benefits that come from this exercise are the hip drive and core strength you receive. This is a must for any athlete or anyone looking to increase their grip strength as well. When done with light weights this is a great mobility exercise and warmup. When heavier weights are used for longer durations it gives a great conditioning effect as well.

Purpose/Focus: Mobility,  Flexibility, Conditioning Body Parts Used: Hips, Legs, Back, Core, Arms Difficulty: Easy

Exercise Videos

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Exercise Steps

	Pick up the kettlebell with your right hand, keeping your back straight
	Swing the kettlebell back through your legs switching hands behind you (the direction of the kettlebell always starts from front to back)
	With the kettlebell now in your left, swing around outside of left leg, and bring it back through your legs, switching back to your right behind you
	Use your hips and legs to power the momentum of the kettlebell
	Keep your back straight and your glutes tight throughout the duration. Keep your heels down and your core tight throughout the duration.

Exercise Pictures

Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

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