Kettlebell Figure 8
Muscles worked
Instructions
- 1Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
- 2Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Kettlebell Figure 8
The kettlebell figure 8 involves passing a kettlebell from hand to hand between the legs in a figure-eight pattern, starting from a flat-back hip hinge position. This rhythmic movement heavily engages the obliques and rotational bracing, since the torso must resist the rotation created as the weight alternates hands. The hamstrings work isometrically to hold the hinged hip position throughout the set, while the shoulders and forearms control the grip on each pass. It's an easy exercise to learn that builds coordination as much as bracing, and it fits easily into a warm-up or a core-training circuit. Accessible as soon as you can hold a proper flat-back hip hinge.
check_circleBenefits
- check_circleHeavily engages the obliques and anti-rotation bracing
- check_circleWorks the hamstrings isometrically through the hip hinge
- check_circleImproves coordination and hand-to-hand weight transfer
- check_circleEasy to add to a warm-up or core-training circuit
lightbulbExecution tips
- lightbulbKeep your back flat throughout the set, without rounding
- lightbulbPush your hips back to stay in a hinge, not a squat
- lightbulbLook forward rather than tracking the kettlebell with your eyes
- lightbulbStart slow before picking up the pace of the passes
warningCommon mistakes
- warningRounding the back during the set
- warningTurning the hip hinge into a squat by bending the knees too much
- warningUsing a kettlebell too heavy, breaking the rhythm
- warningRushing the passes at the expense of control
helpFrequently asked questions
Do I need a heavy kettlebell for this exercise?expand_more
No, a light to moderate weight is enough, since the goal is bracing and coordination, not load.
Does this really train the abs?expand_more
Yes, especially the obliques, which work continuously to resist torso rotation.
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