How to do the Kettlebell Figure 8
Kettlebell Figure 8 is an intermediate single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Shoulders and Forearms.
Kettlebell Figure 8 demonstration · © GymiaFit
Kettlebell Figure 8 at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Forearms
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Kettlebell Figure 8 step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
- 4As the kettlebell comes forward, pass it to the other hand between your legs.
- 5Continue passing the kettlebell between your legs in a figure 8 motion.
- 6Maintain a steady pace and engage your core throughout the exercise.
- 7Repeat for the desired number of repetitions.
Kettlebell Figure 8 — questions
What muscles does the Kettlebell Figure 8 work?
The Kettlebell Figure 8 primarily targets the Abs. It also recruits the Shoulders, Forearms as secondary movers.
What equipment do I need for the Kettlebell Figure 8?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Figure 8 suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Figure 8?
Kettlebell Advanced Windmill, Kettlebell Bent Press, Kettlebell Double Windmill train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Figure 8 demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.