Kettlebell Figure 8
- Target muscle
- Obliques
- Synergist muscles
- Rectus Abdominis
- Equipment
- Kettlebell
- Body part
- Waist
- Type
- Strength
The kettlebell figure 8 is a dynamic core exercise that primarily targets the obliques while engaging the rectus abdominis as a synergist. Performed standing with a hip-hinge, you weave a kettlebell between your legs in a continuous figure-8 pattern, alternating hands under each leg to challenge rotational stability and anti-rotation strength.
How to do the Kettlebell Figure 8
- 1Stand with your feet wider than hip-width apart and toes pointed slightly outward, holding a kettlebell in one hand.
- 2Hinge at the hips and bend your knees slightly so your torso leans forward at roughly a 45° angle, keeping your back flat and chest up.
- 3Pass the kettlebell between your legs from the front with one hand, guiding it around the outside of the same-side leg.
- 4Reach through from behind with your opposite hand to receive the kettlebell under the opposite leg.
- 5Guide the kettlebell around the outside of that leg and pass it back through to the front with that same hand.
- 6Receive the kettlebell with your original hand under the first leg, completing one full figure-8 loop.
- 7Continue the motion fluidly for the desired number of reps or time, keeping your hips low and your core braced throughout.
- 8To finish, bring the kettlebell to a stop at your hip and stand tall before setting it down.
Form tips
- Keep your core braced and your lower back flat throughout — do not let your torso rotate excessively; the obliques should resist that rotation.
- Maintain a consistent hip-hinge position for the entire set; rising up on each rep reduces tension on the target muscles.
- Pass the kettlebell smoothly and at a controlled pace — momentum should come from your arms and core, not from swinging your torso.
- Look slightly ahead rather than down to help keep your spine in a neutral position.
- Start light to master the hand-to-hand coordination before adding load.
Common mistakes
- Rounding the lower back during the hinge, which transfers stress from the core to the spine and increases injury risk.
- Standing too upright instead of maintaining the hip-hinge, which removes tension from the obliques and turns the exercise into an arm movement.
- Using too much torso rotation to power each pass, which reduces oblique engagement and can strain the lumbar spine.
- Gripping the kettlebell so tightly that the wrists and forearms fatigue before the core does — use a firm but relaxed grip.
- Rushing the movement so that control is lost; losing the pattern leads to dropped kettlebells and reduces core activation.
Frequently asked questions
What muscles does the kettlebell figure 8 work?
The exercise primarily targets the obliques, which work hard to resist rotation and stabilize the spine during each pass. The rectus abdominis acts as a synergist, helping brace the core throughout the movement.
How heavy should the kettlebell be for figure 8s?
Start lighter than you think you need — a 8–12 kg (18–26 lb) bell is a common starting point for most people. Because coordination is required, control matters more than load; increase weight only once you can maintain a flat back and smooth hand transfers for the full set.
How many reps or how long should I do kettlebell figure 8s?
A common approach is 3–4 sets of 30–60 seconds of continuous movement, or 10–15 figure-8 loops per set. Both rep-based and time-based schemes work well for this exercise.
Is the kettlebell figure 8 good for beginners?
It can be, but the coordination of passing the bell under each leg takes practice. Beginners should use a light weight, go slowly, and focus on keeping a neutral spine before adding load or speed.
What is the difference between a kettlebell figure 8 and a figure 8 to hold?
The standard figure 8 passes the bell continuously in a loop between the legs. The figure 8 to hold adds a brief isometric hold at each hip after the pass, increasing time under tension and adding a subtle hip-hinge power component.
