Kettlebell Figure 8

Kettlebell Figure 8

The Kettlebell Figure 8 is a dynamic and challenging exercise that works multiple muscle groups in your body, primarily targeting your core, upper back, and shoulders. This exercise requires a kettlebell and helps improve your coordination, stability, and overall strength. To perform the Kettlebell Figure 8, you start by standing with your feet shoulder-width apart and placing a kettlebell on the ground between your feet. Begin by hinging at your hips and bending your knees slightly, maintaining a neutral spine. Grasp the kettlebell with one hand, making sure to keep a firm grip on the handle. Next, swing the kettlebell between your legs and pass it to your other hand, creating a figure 8 motion around your legs. As you pass the kettlebell to the opposite hand, step your foot out slightly to allow the kettlebell to smoothly pass through. Continue this fluid motion, passing the kettlebell between your legs, and alternating hands. The Kettlebell Figure 8 challenges your stability and requires core engagement as you rotate the kettlebell around your body in a controlled manner. It also helps improve your grip strength and coordination skills. It can be a great addition to your full-body workout routine or used as a warm-up exercise before more intense training. Remember to start with a lighter kettlebell and focus on mastering the form before progressing to heavier weights. Always maintain proper posture and engage your core throughout the exercise to prevent any strain on your lower back. Incorporate the Kettlebell Figure 8 into your workout routine for a fun and effective way to strengthen your core and upper body muscles.


  • Stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of you.
  • Bend your knees slightly and hinge forward at the hips while keeping your back straight.
  • Pass the kettlebell between your legs from one hand to the other in a figure 8 motion.
  • As you bring the kettlebell around your body, switch hands and continue passing it between your legs in the figure 8 pattern.
  • Repeat the movement for the desired number of repetitions.
  • Keep your core engaged and maintain a smooth and controlled motion throughout the exercise.
  • Once you've mastered the movement, you can increase the weight of the kettlebell to make it more challenging.

Tips & Tricks

  • Focus on engaging your core muscles throughout the movement
  • Keep your shoulders relaxed and away from your ears
  • Maintain a consistent rhythm and flow with your movements
  • Start with a lighter kettlebell weight and gradually increase as you become more comfortable
  • Practice proper grip and wrist alignment to avoid strain or injury
  • Keep a slight bend in your knees to protect your joints
  • Remember to breathe continuously and not hold your breath during the exercise
  • Ensure your movements are controlled and deliberate, rather than rushed or jerky
  • Pay attention to proper body positioning to maximize the benefits of the exercise
  • Listen to your body and take breaks as needed to avoid overexertion or injury


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