After you rock out this figure 8 to hold, check out my Kettlebell Moves page for a lot more kettlebell exercises!
Figure 8 To Hold
The figure 8 to hold is an excellent power and endurance move.
- Set your feet slightly wider than shoulder width, with toes slightly pointed out. Engage your abs, keeping them tight, and squat down, sticking your butt back as if you’re going to sit on a stool, and pick up the kettlebell.
- Pass the kettlebell through the front of your legs with one hand while reaching behind with the opposite hand to receive the pass.
- While bringing the kettlebell around the outside of your leg, simultaneously snap the hips and pull the kettlebell up with your arm to clasp it with both hands in front of your chest. Work to keep the elbows in tight.
- Hold for just an instant in front of the chest, and then pass it through the front of your legs again to the opposite hand, and complete the movement on the other side.
Keep your head up and your back straight. Keep your core tight and squeeze your glutes.
Work on the hip snap. You want to use your hips to project the kettlebell up as opposed to using your lower back.
Pick a weight that challenges you, and work it for reps or time.