Figure 8 (Kettlebell)

A core and coordination exercise passing a kettlebell in a figure-8 pattern around your legs to build core stability.

Instructions

1. Place kettlebell between your legs and take a wider than shoulder width stance.
2. Bend forward by pushing your buttocks back and keeping your back flat.
3. Pick up the kettlebell with one hand and pass it to the other hand between your legs.
4. The receiving hand should reach from behind the legs to grab the kettlebell.
5. Move the kettlebell in a figure-8 pattern around your legs, alternating which hand passes it.
6. Complete all repetitions on one side before switching direction.

Tips

• Keep your back flat and core engaged throughout the movement to prevent lumbar strain.
• Maintain a stable stance with a slight knee bend to improve mobility and control.
• Move smoothly between passes with controlled transitions to maximize core engagement.
• Increase difficulty by using heavier kettlebells or performing the exercise at a faster pace.
• This exercise improves core stability, hip mobility, and body awareness.