Kettlebell Figure 8
How to do the Kettlebell Figure 8
- 1
Place 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.
- 2
Pick 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.
How to program the Kettlebell Figure 8
Sets and reps
As an isolation movement, the Kettlebell Figure 8 is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Kettlebell Figure 8 is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kettlebell Figure 8 work?
The Kettlebell Figure 8 primarily targets the Abdominals. It also recruits the Hamstrings, Shoulders as supporting muscles.
What equipment do I need for the Kettlebell Figure 8?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell Figure 8 should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
