Kettlebell Figure Of 8

TRX Side Crunches are the perfect exercise for targeting the oblique muscles and enhancing core stability. This exercise is performed on the TRX suspension trainer, which adds an element of instability, making the exercise more challenging and effective. TRX Side Crunches are suitable for all fitness levels and can be modified to match your personal strength and ability.

Here we will delve into the muscles worked, how to perform TRX Side Crunches, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles worked when performing the Kettlebell Figure Of 8

The Kettlebell Figure Of 8 is an almost full-body exercise that targets several major muscle groups, including:

Core Muscles: Engage your abdominal muscles and obliques to maintain balance and stability throughout this exercise.

Lower Back: Strengthen your erector spinae muscles, supporting the spine and improving posture.

Shoulders and Upper Back: Activate your deltoids, trapezius, and rhomboids as you pass the kettlebell around between your legs.

Legs and Glutes: Works your quadriceps, hamstrings, and glutes as you navigate the figure of 8.

Forearms and Grip Strength: This exercise also enhances your grip strength and forearm muscles as a result of the continuous handling and passing of the kettlebell.

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How to perform the Kettlebell Figure Of 8

1. Start Position:

• Stand with your feet slightly wider than shoulder-width apart.

• Hold the kettlebell with both hands in front of you, arms extended downward.

2. Initiate the Movement:

• Bend your knees slightly and hinge at the hips, lowering the kettlebell towards your right leg.

• Pass the kettlebell through your legs from front to back with your right hand.

3. Figure 8 Motion:

• Catch the kettlebell with your left hand behind your left leg.

• Bring the kettlebell around the outside of your left leg and pass it through your legs from front to back again.

• Catch the kettlebell again with your right hand and bring it round in front of your right leg and back through.

4. Repeat:

• Continue this figure-eight motion, maintaining a steady rhythm and keeping your core engaged.

• Perform the desired number of repetitions, ensuring smooth and controlled movements throughout the exercise.

5. Change Direction:

If you like, you can switch the direction of your figure of 8 and go the other way around.

Benefits of the Kettlebell Figure Of 8

Improves Coordination and Agility: The complex movement pattern enhances your coordination and agility, making it an excellent functional exercise.

Strengthens Core and Lower Back: This exercise engages and strengthens the core and lower back muscles, aiding in better posture and reduced risk of injury.

Enhances Grip Strength: Continuous handling of the kettlebell improves grip strength and forearm endurance.

Full-Body Workout: Targets multiple muscle groups simultaneously, providing an efficient full-body workout.

Boosts Cardiovascular Fitness: The dynamic nature of the exercise increases your heart rate, offering cardiovascular benefits alongside strength training.

Kettlebell Figure Of 8 common mistakes to avoid

Rounding the Back: Ensure you maintain a straight back and hinge at the hips to avoid unnecessary strain on your spine.

Using Too Much Weight: Start with a lighter kettlebell to master the technique before progressing to heavier weights.

Poor Hand Coordination: Practise the handoff between hands to maintain a smooth, controlled motion and avoid dropping the kettlebell.

Lack of Core Engagement: Keep your core muscles engaged throughout the exercise to maintain stability and control.

Rushed Movements: Perform the exercise with a steady, controlled pace to maximise effectiveness and minimise the risk of injury.

Reps and sets

How many reps and sets you perform is entirely your choice. If you're just starting out we would suggest anything between 8-12 reps of 3-8 sets.

More experienced lifters can make their own judgement depending on personal goals. For example, you may wish to include this exercise as part of a superset or a triset, do more for endurance, or less with more weight for strength.

How To Make The Kettlebell Figure Of 8 More Challenging

Adding weight is your go to here. The more weight you move through this exercise, the faster you will reap the benefits.

Just be sure that you are performing this exercise with correct form before you load it with more weight.

How to incorporate the Kettlebell Figure Of 8 into your workouts

Warm-Up: Use the Kettlebell Figure Of 8 as part of your warm-up to activate multiple muscle groups and prepare your body for more intense exercises.

Strength Training Routine: Include the Kettlebell Figure Of 8 in your strength training circuit to add variety and target different muscle groups.

Core Workouts: Incorporate the exercise into your core training plan to enhance your core strength.

Functional Training: Use the Kettlebell Figure Of 8 in functional fitness routines to improve coordination, agility, and overall athletic performance.

Conditioning Workouts: Add the exercise to high-intensity interval training (HIIT) sessions to boost cardiovascular fitness and muscular endurance.

By incorporating the Kettlebell Figure Of 8 into your workout routine, you can enjoy a versatile and effective exercise that targets multiple muscle groups, improves coordination, and boosts overall fitness.

Remember to focus on proper form and gradually increase the intensity to maximise the benefits of this dynamic kettlebell exercise.

Exercises that work similar muscles to the Kettlebell Figure Of 8

Kettlebell Swings: Engage your hips, glutes, and core, providing a similar dynamic and explosive movement.

Goblet Squats: Target your glutes, quads, hamstrings and core with this exercise.

Russian Twists: Hone in on your obliques and core muscles, this exercise offers a similar benefit to the rotational aspect of the Figure Of 8.

Single-Arm Kettlebell Deadlifts: Engage your lower back, legs, and core, providing a unilateral strength challenge.

Turkish Get-Ups: Enhance full-body strength and coordination, similar to the complex movement pattern of the Figure Of 8, except more complex.

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