WATCH: The Best Kettlebell Workout That Will Work Your Entire Body

Get your heart rate racing with this total-body workout.

You've seen kettlebell swings, snatches, cleans, and squats, but have you seen kettlebell figure eights? This movement from Ben Wegman of The Fhitting Room in New York City, is a twist on the kettlebell swing, combining several benefits of kettlebell training into one move.

Before embarking on this exercise, you should master the godfather of kettlebell exercises: the swing. Figure eights require being able to properly hinge at the hips while maintaining a stable shoulder and spinal position. It adds extra planes of movement to the basic exercise pattern of a swing, so you'll want to get a solid foundation before adding anything to it.

Related: Kettlebell Workout: Why This 20-Min Routine Will Strengthen Your Whole Body

Now, onto figure eights—you will need to utilize the power of your core, hamstring flexibility, and overall coordination to pass the weight along. As with any ballistic kettlebell movement, you aren't handling the weight under constant tension (like how you would with a Turkish getup). Rather, you are using the momentum created by the powerhouse of your core to move the weight.

Wegman says he likes this exercise because it works his entire body, targeting his shoulders, arms, core, and legs.

"It gets my heart rate up, but it also works on my coordination and my strength," he says.

Related: WATCH: Burn Fat Away With These Effective Kettlebell Exercises

You can do the move solo, or use it as a finisher to your workout, Wegman suggests. Just do it for 45 seconds, rest for 15, for a total of 5 to 6 cycles.

By Naomi Nazario

Related Video 


Related Article

Latest Fitness Stories

WATCH: Your Best Kettlebell Workout For A Total-Body Workout
Feeling Unmotivated To Exercise? The Secret May Lie In Your Genes
Taking Insulin For Muscle Growth? Here's The Worst That Can Happen.
#fitspo: How Actor Zheng Geping Inspired This Singaporean To Lose 15 kg
Think Chris Hemsworth Is Superfit? He Says His Wife Is Fitter.


Subscribe now to receive the latest news and promotions from Men's Health and our partners!
By signing up, you indicate that you have read and agreed to the and

Social Wire