Kettlebell Training

by Steve Cotter

Figure-eight between-the-legs pass. This is a gentle warm-up and a surprisingly good conditioning movement for the legs and core. It involves elements of coordination and body awareness, which makes it challenging and engaging. To perform this exercise, pick up the kettlebell and hold it in front of you with either hand with feet shoulder-width apart and a slight bend in the knees (see figure 7.7a). Pass the kettlebell from the left hand to the right through your legs from front to back (see figure 7.7b). Continue the momentum to circle back in front of the body and pass to the other hand (see figure 7.7c). Exhale as you switch hands. This will automatically create an inhalation at the other movement points. Continue this continuous figure-eight pattern. Change direction and pass from back to front. KEY PRINCIPLES As you pass the kettlebell between the legs, maintain a neutral spine position and crease in the hips. Keep the kettlebell close to the body, being careful not to hit yourself with it.