Kettlebell Figure 8

Enhance core strength and rotational power with the Kettlebell Figure 8. This dynamic exercise sculpts your obliques and improves full-body coordination.

IntermediateWaist Kettlebell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Kettlebell Figure 8

Compound

Kettlebell Windmill

Waist · Iliopsoas · Kettlebell

Intermediate

Compound

Kettlebell Sit-up Press

Waist · Kettlebell

Intermediate

Compound

Kettlebell Sit up

Waist · Kettlebell

Intermediate

Compound

Kettlebell Bent Press

Waist · Deltoid Anterior · Kettlebell

Advanced

Description

This is a full-body exercise that primarily targets the legs and core while also working the upper body. The movement involves passing a kettlebell through your legs in a figure 8 motion.

Save Kettlebell Figure 8 to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Kettlebell Figure 8

01
Setup
Stand with your feet slightly wider than shoulder-width apart, knees slightly bent, and the kettlebell placed on the floor between your feet.
02
Setup
Hinge at your hips, keeping your chest up and back straight, to reach down and grasp the kettlebell with one hand.
03
Lift the kettlebell and swing it behind your leg on the side of the hand currently holding it, passing it through your legs.
04
As the kettlebell comes around the inside of your other leg, grab it with your free hand.
05
Swing the kettlebell around the outside of that second leg, bringing it back to the front where your original hand can grasp it again.
06
Continue this fluid figure-8 pattern, ensuring your core remains engaged throughout the movement and alternating the direction after a set number of repetitions.

Tips

Maintain a strong, braced core throughout the entire exercise to protect your spine and maximize oblique engagement and stability.
Control the kettlebell's momentum rather than letting it control you; guide its path smoothly to prevent uncontrolled swinging and potential strain.
Keep your chest up and hinge primarily from your hips, not your lower back, to maintain a neutral spine and proper form.
Focus on smooth, continuous transitions when passing the kettlebell between hands to maintain rhythm and efficiency in the figure-8 motion.

Common mistakes

Rounding the back: Avoid rounding your lower back by hinging primarily at the hips with a slight knee bend, keeping your spine neutral and chest lifted.
Swinging too wide: Prevent the kettlebell from swinging too far out from your body by keeping it close to your legs to maintain control and reduce strain on your shoulders and back.
Using only arm strength: Don't rely solely on arm strength; engage your core, hips, and glutes to drive the movement and generate power for a more effective and safer exercise.

In the Ellim app, Kettlebell Figure 8 unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train kettlebell figure 8?

Get Ellim — Free

Questions

What muscles does Kettlebell Figure 8 work?

Kettlebell Figure 8 primarily targets Obliques. Secondary muscles include Rectus Abdominis.

Is Kettlebell Figure 8 good for beginners?

Kettlebell Figure 8 is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Kettlebell Figure 8?

You need Kettlebell to perform Kettlebell Figure 8. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Kettlebell Figure 8?

Maintain a strong, braced core throughout the entire exercise to protect your spine and maximize oblique engagement and stability. Control the kettlebell's momentum rather than letting it control you; guide its path smoothly to prevent uncontrolled swinging and potential strain. Keep your chest up and hinge primarily from your hips, not your lower back, to maintain a neutral spine and proper form. Focus on smooth, continuous transitions when passing the kettlebell between hands to maintain rhythm and efficiency in the figure-8 motion.

What are common mistakes when doing Kettlebell Figure 8?

Rounding the back: Avoid rounding your lower back by hinging primarily at the hips with a slight knee bend, keeping your spine neutral and chest lifted. Swinging too wide: Prevent the kettlebell from swinging too far out from your body by keeping it close to your legs to maintain control and reduce strain on your shoulders and back. Using only arm strength: Don't rely solely on arm strength; engage your core, hips, and glutes to drive the movement and generate power for a more effective and safer exercise.