Exercise guide · Intermediate · Compound

Kettlebell Figure 8: How to Do It & Muscles Worked

The kettlebell figure 8 is a dynamic core exercise that involves passing a kettlebell between your legs in a figure 8 pattern, engaging the abs, shoulders, and forearms while also challenging coordination and stability.

Primary muscles
Abs
Secondary muscles
Shoulders , Forearms
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell figure 8
Front view: muscles worked by the kettlebell figure 8. Primary: abs. Secondary: shoulders and forearms.
Back view: muscles worked by the kettlebell figure 8. Primary: abs. Secondary: shoulders and forearms.
Primary Secondary

How to do the kettlebell figure 8

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Step 3: Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
  4. Step 4: As the kettlebell comes forward, pass it to the other hand between your legs.
  5. Step 5: Continue passing the kettlebell between your legs in a figure 8 motion.
  6. Step 6: Maintain a steady pace and engage your core throughout the exercise.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell figure 8 by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Figure 8 alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.