Kettlebell Figure Eight
Kettlebell Figure Eight Exercise Description
The kettlebell Figure 8 is a dynamic hand-to-hand drill that links a controlled hip hinge with core bracing and coordinated passing of the bell between the legs. It challenges the anterior core and obliques through anti-rotation and anti-flexion demands while the glutes and hamstrings stabilize the hinge. The lats, forearms, and grip assist in guiding the bell and keeping the shoulders packed. The goal is a smooth, continuous “8” path around each leg without excessive trunk rotation or spinal rounding. Performed with a neutral spine and steady tempo, it builds coordination, trunk stability, and confident kettlebell handling.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Rectus Abdominis
- Assisting Muscles: Flexor Digitorum Superficialis, Internal Obliques, Latissimus Dorsi
- Stabilizing Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Kettlebell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Kettlebell Figure Eight Exercise
‘- Stand feet slightly wider than shoulder-width, toes turned out slightly, weight balanced midfoot.
– Set a hip-width hinge: soft knees, hips back, neutral spine, ribs down, chest tall, eyes forward.
– Pack the shoulders (scapulae gently depressed and retracted); brace the abdomen as if preparing for a light cough.
– Hold the kettlebell by the handle in your right hand in front of the body.
– Pass the bell between your legs from front to back and hand it to the left hand behind the left thigh.
– Sweep the bell around the outside of the left leg to the front.
– Immediately guide it back between the legs from front to back, handing to the right hand behind the right thigh.
– Sweep around the outside of the right leg to the front. Continue alternating to trace a continuous figure “8.”
– Keep the kettlebell close to your hips and thighs; avoid swinging it high or away from the body.
– Maintain a stable torso: resist twisting, keep knees tracking over toes, and avoid rounding the back.
– Breathe steadily; move with smooth, controlled passes using the hip hinge to create space, not momentum.
Kettlebell Figure Eight Tips
‘- Stand with feet slightly wider than shoulder-width, toes turned out slightly, and weight balanced over the midfoot.
– Set a hip hinge with soft knees, hips back, neutral spine, ribs down, chest tall, and eyes forward before you start passing the bell.
– Keep the shoulders packed by gently depressing and retracting the shoulder blades and maintain this as you move.
– Brace your abdomen as if preparing for a light cough to help keep the torso stable against rotation and flexion.
– Pass the bell between your legs from front to back and hand it to the opposite hand behind the thigh on each rep.
– After each handoff, sweep the bell smoothly around the outside of the leg to the front to trace the “8” path.
– Keep the kettlebell close to your hips and thighs and avoid swinging it high or far away from your body.
– Maintain a stable torso: resist twisting, keep your knees tracking over your toes, and avoid rounding your back.
– Use the hip hinge to create space between your legs for the bell, rather than using momentum to swing it.
– Breathe steadily and move with a smooth, controlled, and continuous tempo to maintain a fluid figure “8” pattern.
Kettlebell Figure Eight Beginner Introduction
The kettlebell Figure 8 is a flowing kettlebell pattern that combines a strong hip bend with a tight, controlled midsection while the weight changes hands. The bell travels in a figure-eight route around the legs, moving under the hips and switching from one hand to the other behind each thigh. This continuous loop asks the abs and side abs to resist twisting and collapsing forward, while the glutes and back of the thighs steady the lower body in the hinge position.
Because the bell is guided close to the body, the back muscles, forearms, and hands contribute to steering it smoothly while the shoulders stay set and secure. The movement emphasizes a calm, steady trunk with the legs and hips creating space for the bell rather than wild swinging. Performed with an even breathing rhythm and unhurried tempo, it highlights coordination, whole-body control, and confidence handling a kettlebell in motion.