Kettlebell Figure 8 tutorial
The kettlebell figure 8 has you pass the weight between your legs in a figure-eight pattern, working the core, back and hamstrings. It improves hand coordination and upper-body stability.
How to perform
- Stand with feet wider than shoulder-width and hold the kettlebell in one hand.
- Bend your knees slightly, hinge forward at the hips and keep your back flat.
- Pass the kettlebell under one leg and catch it from behind with the other hand.
- Circle it around the other leg and pass it back between your legs from the other side.
- Keep moving smoothly without stopping to complete the figure-eight pattern.
- Keep your chest up and eyes forward.
Breathing: Breathe slowly and rhythmically and do not hold your breath.
Key tips
- Start with a light weight to learn the coordination.
- Keep your core tight.
- Look forward rather than down at the floor.
Common mistakes
- Rounding the back.
- Standing up with each pass of the weight.
- Using a weight that is too heavy.
Safety: Make sure you have enough space and grip the weight firmly so it does not slip. Stop if you feel lower-back pain.
Full bodyPrimary muscle
KettlebellEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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