Eight with kettlebell: exercise technique and crossfit complexes * Crossfit

Crossfit exercises

6K 0 03/18/2017 (last revision: 3/22/2019)

Strength functional training in its structure has a huge variety of exercises. They can be suitable for both professional athletes and beginners. One of the best exercises for beginners is Kettlebell Figure 8 (Kettlebell Figure 8) This movement is great for developing muscle endurance in an athlete.

With the help of swings, you can effectively work the muscles of the arms, as well as prepare your body for heavier loads. At the beginning of the training path, a regular 8 kg kettlebell is suitable for you.

Exercise technique

Despite the fact that the movement is quite simple, 8-ku with a kettlebell must be performed technically correctly. If an athlete does all the elements correctly, then he will be able to work out several muscle groups at once, as well as become more enduring. In this case, the bodybuilder will not risk injury. Follow this movement algorithm:

Stand near a sports equipment, put your feet wide enough.
Take the kettlebell in your right hand. Lean down. Keep your back straight. The kettlebell should be at knee level. Circle the projectile around your left leg.
Pass the weight to your other hand. Repeat the movement, already circling your right leg.
Do a few kettlebell 8s.

Thus, you should have a movement that visually resembles the number eight.

Variants of performing figure eight with kettlebell

There are several variations of this exercise:

Exercise with a sports equipment that is comfortable in weight. Follow the correct technique for performing the exercise. You should work without errors. You can also consult with an experienced trainer. He will help you create a good workout program with this exercise and also replace it.

Crossfit training complexes

The kettlebell figure eight helps athletes develop endurance. In training, this exercise is often done in conjunction with jumping rope, push-ups and pull-ups. You need to work at an intense pace.

Complex name	Cruel hook
A task:	Finish the task in the shortest possible time
The task:	shuttle run 4x10 m (each round the distance becomes more difficult: 1 - without weights, 2 - with a bag of sand, 3 - in a weighted vest, with weights of 22.5 kg) push-ups from the floor (narrow arms) sprint, 60/40 figure eight kettlebell (left, right hand) 24/16 pull up to the chest socks to the bar push bar (60/40) flip and intercept throw (24/16) wipers press barbell shvung (60/40) jerk barbell (60/40) throwing two weights simultaneously (24/16)