Kettlebell Eights
Reps10 times
Calories burned103 kcal
LevelMedium
Changing duration and load is available in our application
Stand straight with your feet shoulder-width apart. Place the kettlebell between your legs. Bend over, pushing your buttocks back and keeping your back straight. Grab the kettlebell with one hand and pass it to the other hand, making a figure eight around the legs. Repeat the movement. Complete the required number of repetitions.
How to perform the exercise
10 times
103 kcal
Control your movement and do not rush.
01
Starting position
Stand upright with your feet shoulder-width apart. Place the kettlebell between your feet.
02
Hinge
Hinge at the hips, pushing your glutes back and keeping your back straight. Pick up the kettlebell with one hand.
03
Pass
Pass the kettlebell to the other hand, tracing a figure-eight around your legs.
04
Repeat
Repeat the movement while keeping control and a straight back.
05
Finish
Complete the required number of repetitions.
Variants
Beginner
Perform without bending your torso, passing the kettlebell at knee height. Keep your back straight.
Middle
Add a hinge with your glutes pushed back and a wider path around your legs.
Professional
Increase the tempo and range, holding the kettlebell with one hand longer while controlling your torso.
Which muscles are working
Core, grip and thigh muscles
Benefits of the exercise
Strength
Strengthens your grip, forearms and core.
Balance
Develops coordination and a sense of the movement path.
Simply
Teaches safe kettlebell work in a hinge position.
Contraindications
Acute pain in the back or lower back.
Shoulder, forearm or wrist injuries in the acute stage.
Medical restriction on weighted training.
Recommendations
Back
Keep your back straight and do not round your lower back.
Grip
Hold the kettlebell firmly, but do not over-grip.
Tempo
Start slowly and increase speed only with control.
