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

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.

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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