Kettlebell Figure 8
The Kettlebell Figure 8 targets the Abdominals and suits intermediate-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The hamstrings and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Kettlebell Figure 8 work?
The Kettlebell Figure 8 primarily works the Abdominals. Secondary muscles include the Hamstrings, Shoulders, which assist during the movement.
Is the Kettlebell Figure 8 good for beginners?
The Kettlebell Figure 8 is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Kettlebell Figure 8?
You need kettlebells to perform the Kettlebell Figure 8. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.