Get your coordination down with the kettlebell Figure 8, and then check out my Kettlebell Moves page for a lot more exercises!
The Figure 8 is a great exercise to begin developing hand-eye coordination. The kettlebell stays relatively close to the ground, so if it slips out of your hands while you develop this coordination, it won’t have too far to fall. Be ready to move your feet quickly just in case!
- 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 the kettlebell up.
- Keep your head up, and maintain a flat back. Do this by drawing your shoulder blades back and sticking your chest out. Pay particular attention to keep your lower back from arching.
- Pass the kettlebell through the front of your legs with one hand while reaching behind with the opposite hand to receive the pass. Pull the bell around the outside of your leg until it is in front again and pass it through the front of your legs to the other hand continuing the kettlebell figure 8.
- Pick a weight that challenges you and work it for reps or time.
- Shift your weight from side to side to avoid banging the back of your calves while swinging the kettlebell back to your front side.
- Increase the weight for strength, increase the speed for cardio. Together, they’re a killer, calorie-burning, muscle-building combination!