How to Do the Kettlebell Figure 8
The kettlebell figure 8 has you pass a kettlebell between your legs from hand to hand in a figure-8 pattern while you stay in a partial squat. It trains the legs, core and grip while raising your heart rate. It is a good conditioning and coordination drill for intermediate lifters.
Log every set of your Kettlebell Figure 8 in Superlift
Muscles worked
Primary
- Abs
- Quads
Secondary
- Shoulders
- Glutes
How to do the Kettlebell Figure 8
- 1
Stand with your feet wider than your hips and a partial squat.
- 2
Hold a kettlebell in one hand.
- 3
Pass the bell between your legs to your other hand.
- 4
Circle the bell around the outside of your leg.
- 5
Pass it back between your legs to the first hand.
- 6
Keep a figure-8 pattern with a steady rhythm.
- 7
Switch directions after a set time.
Form cues to remember
- Stay in a partial squat
- Chest up, back flat
- Pass smoothly, don't drop
- Steady rhythm
Common mistakes
Rounding the back
Stay in a partial squat with your chest up.
Going too fast
Slow down and keep a smooth pass.
Standing too tall
Stay low so the legs and core work.
Using too heavy a bell
Use a lighter bell so you can pass safely.
Sets and reps
| Conditioning | 3–5 rounds of 30–60 seconds, 30–45 sec rest |
|---|---|
| Endurance | 2–3 rounds of 60 seconds, 30 sec rest |
Keep your back flat and use a light bell, since dropping the bell can land on your feet; stop if your lower back tires.
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Kettlebell Figure 8 FAQ
What does the kettlebell figure 8 work?
The legs, abs, grip and shoulders. It also raises your heart rate, so it works as conditioning.
How heavy should a figure 8 be?
Light enough to pass smoothly while you hold the squat. Many lifters start with a light bell.
How do I get faster at the figure 8?
Start slow, practice the pass and gradually increase the pace. Keep your chest up and the movement smooth.
