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Exercise of the Week – Kettlebell Figure 8s

Target Muscles: Core (Abdominals).

Kettlebell Figure 8s 01 - Pro:Kinesis Personal Training, High WycombeKettlebell Figure 8s 02 - Pro:Kinesis Personal Training, High WycombeStart by standing with your feet slightly wider than shoulder width apart, and the bell held by the outer corner of the handle down outside your left leg in your left hand. Then, bending slightly at the knees and waist, swing the bell round the front of your leg, and pass it through between them, before transferring the bell into your right hand behind your right leg.

Kettlebell Figure 8s 03 - Pro:Kinesis Personal Training, High WycombeKettlebell Figure 8s 04 - Pro:Kinesis Personal Training, High WycombeAllowing the swing movement to continue, bring the bell round the outside from behind your leg to the front, swinging it back in front of the right leg and passing it back between your legs to transfer the bell back into your left hand behind your left leg.

Repetitions: 1-2 mins (each direction)

Coming back to the Kettlebell exercise sequence, this one (similar to the Slingshot) focuses on achieving results but using a slightly more complex movement. Working by forcing your body to resist the weight transference as the bell circles around and beneath your body in the classic Figure 8 pattern. Focus and coordination are required to help you ensure that the hand transfer of the bell is completed successfully and safely.