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Kettlebell Figure 8

The Kettlebell Figure 8 primarily targets your Abdominals, with support from Hamstrings, Shoulders. It requires kettlebell and is best suited to intermediate lifters.

Intermediate level · Equipment: Kettlebell · Pull

Primary muscles: Abdominals Secondary muscles: Hamstrings, Shoulders

How to perform Kettlebell Figure 8

  1. Step 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. Step 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.

Frequently asked questions

Which muscle groups does the kettlebell figure 8 primarily target?

The movement primarily targets the abdominal muscles and obliques through dynamic stabilization. It also engages the glutes and hamstrings to maintain a stable athletic stance.

What is the most common form mistake to avoid during this exercise?

Rounding the lower back is a frequent error that increases injury risk. Maintain a neutral spine and hinge at the hips rather than squatting too deeply or slouching.

How should a beginner approach the kettlebell figure 8?

Start with a very light weight to master the hand-to-hand transfer coordination. Practice the movement slowly before increasing speed or weight to ensure the core remains braced.

What is the ideal hand placement for the kettlebell transfer?

Grip the kettlebell handle on the side rather than the center to leave space for the other hand. This ensures a smooth transition between the legs without dropping the weight.

How should I program the kettlebell figure 8 into my workout?

Perform 3 to 4 sets for either 45 seconds or 10 to 12 full rotations per side. It works well as a core finisher or as part of a dynamic warm-up routine.

Sample sets & reps for Kettlebell Figure 8

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Air Bike — bodyweight
  • Alternate Heel Touchers — bodyweight

See all Abdominals exercises →

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