Kettlebell Figure Eight
Kettlebell Figure Eight Exercise Description
The kettlebell Figure 8 is a dynamic hip-hinge drill where you pass the bell hand-to-hand in a looping “8” pattern around and between your legs. The goal is to keep your torso quiet and your spine neutral while the arms guide the bell, building coordination and control under load. Primary work comes from the posterior chain—gluteus maximus and hamstrings—maintaining the hinge, with the spinal erectors and deep core bracing isometrically to stabilize. The latissimus dorsi and forearm flexors assist by keeping the bell close and the shoulders “packed.” Because the bell changes direction around each thigh, the obliques contribute significant anti-rotation to keep the pelvis and ribcage square. Expect a smooth, continuous rhythm driven by strong hip positioning, not by twisting through the waist or rounding the back. This movement suits lifters who can already hinge well and want to challenge trunk stiffness, grip, and hand-to-hand transitions while reinforcing clean hinge mechanics.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus
- Assisting Muscles: Adductor Magnus
- Stabilizing Muscles: External Obliques, Flexor Digitorum Superficialis, Latissimus Dorsi, Longissimus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Kettlebell
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Kettlebell Figure Eight Exercise
‘- Stand feet shoulder-width (or slightly wider), toes slightly out; bell on the floor between your feet.
– Brace lightly, set a neutral spine, and pack the shoulders (draw shoulder blades down and back).
– Hinge: push hips back, shins mostly vertical, slight knee bend, chest angled forward without rounding.
– Pick up the bell with your right hand and guide it back between your thighs.
– Pass it to your left hand behind your left thigh; keep wrists neutral and the bell close to your hips.
– Sweep the bell around the outside of the left leg to the front, then thread it back between the legs.
– Pass behind the right thigh to the right hand; repeat to trace a smooth figure-eight path.
– Keep hips and shoulders square; resist trunk rotation with firm abdominal and oblique bracing.
– Maintain even pressure through midfoot/heels; let the hinge—not the lower back—move the bell.
– To finish, catch the bell in front with both hands, hinge up, and “park” it safely on the floor.
Kettlebell Figure Eight Tips
‘- Set your feet shoulder-width (or slightly wider) with toes slightly turned out before starting.
– Place the kettlebell on the floor between your feet as your starting position.
– Before you hinge, lightly brace, set a neutral spine, and pack your shoulders by drawing the shoulder blades down and back.
– Initiate the move by pushing your hips back with shins mostly vertical, a slight knee bend, and your chest angled forward without rounding.
– As you pass the bell hand-to-hand behind each thigh, keep your wrists neutral and the bell close to your hips.
– Sweep the bell smoothly around the outside of each leg to the front, then thread it back between your legs to trace a continuous figure-eight path.
– Keep your hips and shoulders square, using firm abdominal and oblique bracing to resist trunk rotation.
– Maintain even pressure through your midfoot and heels throughout the pattern.
– Let the hip hinge—not your lower back—be what moves the bell.
– To finish, catch the bell in front with both hands, hinge up to stand, and then “park” it safely on the floor.
Kettlebell Figure Eight Beginner Introduction
The kettlebell Figure 8 is a flowing hinge-based movement where the weight travels in a continuous looping path around the legs while changing hands. The action centers on sending the hips back and allowing the bell to weave in a sideways “8” beneath and around the thighs, while the upper body stays steady and aligned. Instead of swinging with the arms or twisting through the waist, the kettlebell simply follows the rhythm set by strong, controlled hip positioning.
This drill highlights the glutes and hamstrings as they hold the hinge position, with the lower back and core working hard to keep the torso stable. The lats and forearms help guide the bell close to the body, building grip strength and shoulder stability. Because the kettlebell curves around each leg, the side abs and overall core resist unwanted turning, training anti-rotation strength. The coordinated hand-to-hand passes, steady posture, and smooth tempo create a challenging blend of power, control, and timing for lifters who already have a solid hinge pattern.