Kettlebell Figure 8
Use an offset kettlebell centre of mass to build midsection control under load: Kettlebell Figure 8 closes out a session in minutes.
How to do Kettlebell Figure 8
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
- As the kettlebell comes forward, pass it to the other hand between your legs.
- Continue passing the kettlebell between your legs in a figure 8 motion.
- Maintain a steady pace and engage your core throughout the exercise.
- Repeat for the desired number of repetitions.
Kettlebell Figure 8 Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Own the rack position before adding size.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the set crisp and stop when speed drops.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. The next bell up is a big jump, so build reps first.
Common Kettlebell Figure 8 Mistakes
Lifting the bell with the arms instead of the hips
Snap the hips and let the bell float; the arms only steer.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Kettlebell Figure 8
Swap Kettlebell Figure 8 For
Kettlebell Figure 8 — Frequently Asked Questions
How do you do the Kettlebell Figure 8?
Stand with your feet shoulder-width apart, holding a kettlebell in one hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Figure 8 work?
The Kettlebell Figure 8 primarily targets the abs. It is classified as a core exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Figure 8 should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Figure 8 good for beginners?
Not usually. The Kettlebell Figure 8 is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell Figure 8?
Try the Lever Seated Crunch (chest Pad), Elbow-to-knee or the Band Horizontal Pallof Press. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
