Kettlebell Figure 8
Kettlebell Figure 8 is a intermediate-level exercise in the strength category that primarily works the abs. It also recruits the hamstrings and shoulders. It is performed with kettlebell.
How to do it
- 1Place 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.
- 2Pick 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.