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Kettlebell Exercises

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Updated October 20, 2009

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Kettlebell Figure 8
Kettlebell Exercises
Paige Waehner
The kettlebell figure 8 is a great exercise for working the core, particularly the obliques, along with balance and coordination. The idea is to move the weight in a figure 8 motion around both legs, exchanging the weight from hand to hand. Take your time with this move and practice slowly to avoid dropping the weight. Concentrate on firing the obliques as you rotate from side to side.
  1. Begin holding a medium-heavy kettlebell in the right hand with feet hip-width apart.
  2. Lower into a squat and bring the weight between the legs, grabbing onto the handle with the left hand behind the left leg.
  3. Circle the weight around, again bringing it between the legs and grabbing onto it with the right hand behind the right leg.
  4. Continue moving the weight in a figure 8, exchanging it from hand to hand, for 1-3 sets of 8-16 reps.

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