Kettlebell Figure 8
A kettlebell passed in a figure-eight path around and between the legs from a wide, hinged stance. The trunk stays braced while the load circles you, and the hips and hamstrings hold the hinge throughout.
Primary muscles
- Obliques
- Transverse Abdominis
Secondary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Front Delts
- Sets
- 3
- Duration
- 30–45 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet wider than shoulder-width, hinge forward with a flat back and soft knees, and hold a light kettlebell in one hand between your legs.
Pass the kettlebell back between your legs.
Reach your other hand around the outside of that leg and take the bell from behind.
Carry it around to the front and pass it back between your legs to the first hand.
Keep tracing the figure eight, staying in the hinge throughout.
Breathing: Breathe steadily and rhythmically; don't hold your breath.
Coaching tips
Flat back, hips back
Smooth hand-offs
Bell stays close
Common mistakes
Rounding the back to reach the bell
Standing up between passes
Rushing and fumbling the hand-offs
Safety notes
Start with a light bell and a slow pace until the hand-offs are reliable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.