라이브러리로시작 
끝 
운동 라이브러리
Kettlebell Figure 8
A rhythmic drill passing a kettlebell between and around the legs in a figure-eight path, training grip, hips, and anti-rotation trunk control.
코어케틀벨Rotation
주동근
복사근코어
협응근
둔근햄스트링전완어깨
장비
케틀벨
패턴
Rotation
준비 자세
- 01Stand with feet wider than shoulder width and toes slightly out.
- 02Hinge at the hips into a quarter squat with a flat back.
- 03Hold a light kettlebell in one hand between the legs.
- 04Brace the trunk and keep the chest up.
수행
- 01Pass the kettlebell between the legs from front to back.
- 02Receive it behind the opposite leg with the free hand.
- 03Swing it around the outside of that leg and back through the middle.
- 04Continue the figure-eight path in a smooth, continuous rhythm.
체크포인트
- -Back stays flat in the hinged position the entire set.
- -Hand-offs happen behind the legs, not in front.
- -The torso resists twisting while the bell circles.
- -The bell travels close to the legs in a controlled arc.
흔한 실수
- -Rounding the back as fatigue builds.
- -Standing too upright and turning it into an arm swing.
- -Fumbling hand-offs by watching the floor instead of feeling the pass.
- -Using a bell too heavy to keep the rhythm smooth.
프로그래밍 노트
- -Use 2 to 3 sets of 20 to 40 seconds per direction.
- -Works well as a warm-up or conditioning finisher, not a strength lift.
- -Increase time or speed before increasing bell weight.