Kettlebell Figure 8
- Primary muscleAbs
- EquipmentKettlebell
- DifficultyIntermediate
- TypeCore · Rotation
Threading a kettlebell between your legs in a continuous figure 8 makes your trunk resist the bell's shifting pull while your hands trade it off behind each knee. Grip and rhythm limit the sets more than raw strength does, so choose a bell you can pass smoothly for 30 to 45 seconds at a stretch.
How to do the Kettlebell Figure 8
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
- As the kettlebell comes forward, pass it to the other hand between your legs.
- Continue passing the kettlebell between your legs in a figure 8 motion.
- Maintain a steady pace and engage your core throughout the exercise.
- Repeat for the desired number of repetitions.
Tip: Pivot on the back foot and let the hips turn with the shoulders so the rotation is shared across the whole body.
Muscles worked
Common mistakes
- Twisting from the lower back — the rotation should come from the mid back and hips; keep the lower back neutral and let the hips turn with you on standing variations.
- Using the arms to swing — on cable and band rotations the arms stay locked out in front of you and the torso does the turning.
- Rushing the reps — control the return and pause briefly at the end range on each side instead of bouncing back and forth.
- Loading barbell twists heavy — gravity barely resists rotation, so keep barbell twists light and controlled, and use a cable or band when you want real rotational load.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rotations work at the end of a session with the other core work, or as a warm-up before throws and rotational sports. Superset cable rotations with a cable side bend or pull-through on the same stack.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Kettlebell Figure 8 work?
The Kettlebell Figure 8 primarily works the abs. It also involves the delts and forearms, which assist the movement and stabilise the joints.
Is the Kettlebell Figure 8 good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kettlebell Figure 8 with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kettlebell Figure 8?
If you cannot do the Kettlebell Figure 8, try the Sledgehammer Tire Slam, the Kettlebell Windmill or the Crab Toe Touch. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kettlebell Figure 8, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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