Kettlebell Figure 8
The kettlebell figure 8 has you standing in a quarter-squat hip hinge, passing a kettlebell from hand to hand in a figure-8 path around and between your legs. Each pass forces your trunk to resist rotation while your hips stay loaded in a hinge, making it as much a core stability drill as a grip and coordination exercise. It suits lifters who already hold a hip hinge comfortably and want to add rotational control and hand-to-hand coordination to that base.
Why it works
As the kettlebell swings from hand to hand behind and between your legs, your torso wants to twist and lean with each pass. Your abdominals fire continuously to keep your spine stable against that pull, working as an anti-rotation brace rather than through the crunching motion most core exercises use. Meanwhile your hamstrings hold the hip hinge that keeps you low enough to pass the kettlebell cleanly, and your shoulders control the kettlebell's path as it swings from one hand to the other.
Set up
- Stand with your feet shoulder-width apart and hinge at the hips into a shallow squat.
- Hold the kettlebell in one hand, letting it hang naturally in front of you.
- Keep your chest up and your back flat before the first pass.
How to do it
- Pass the kettlebell from your right hand, behind your right leg, to your left hand.
- Immediately pass it from your left hand, behind your left leg, back to your right hand.
- Continue the figure-8 pattern, keeping your hip hinge steady throughout.
- Keep your eyes forward and your torso as still as possible while the kettlebell moves.
- Complete your planned number of passes, then stand up to reset.
Form cues
- Hips stay low and steady, only the kettlebell moves fast.
- Keep your torso facing forward the whole time.
- Pass the kettlebell close behind your legs, not far out.
- Soft knees, weight in your heels, throughout the set.
Breathing: Breathe steadily through the whole set rather than holding your breath on any single pass; the constant hip hinge makes breath-holding uncomfortable fast.
Common mistakes
Standing too tall, turning the drill into an arm exercise instead of a hip-and-core one.
Fix: Sink into a real hip hinge with your chest over your knees; the depth is what makes your core and hamstrings do the work.
Letting the torso twist to follow the kettlebell.
Fix: Keep your shoulders and hips square to the front and let only your arms track the kettlebell's path.
Rushing the passes before you can control the kettlebell's path.
Fix: Slow the tempo down until every handoff is clean, then speed up once the pattern feels automatic.
Standing up out of the hinge between passes.
Fix: Hold your hip hinge depth constant through the whole set instead of resetting your stance after each pass.
How to program it
- Two or three sets of 20 to 30 total passes, roughly 10 to 15 full figure-8s, works well as a core and coordination finisher.
- Because it's low-load and skill-based, it fits well at the end of a lower-body or full-body session rather than as a main lift.
- Increase difficulty by using a heavier kettlebell or sinking your hip hinge lower, rather than just adding more passes.
Safety notes
- Keep the pace controlled enough that you never lose the kettlebell mid-pass; a dropped kettlebell near your feet is the main risk here.
- If your lower back rounds as you fatigue, stop the set and reset your hip hinge before continuing.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
What muscles does the kettlebell figure 8 work?
Mainly your abdominals, which resist rotation as the kettlebell passes behind your legs, along with your hamstrings holding the hip hinge and your shoulders guiding the kettlebell's path.
Is the kettlebell figure 8 a core exercise or a cardio exercise?
It's primarily a core and coordination drill. Done for higher reps or longer sets, it can also raise your heart rate as a light conditioning finisher.
How heavy should the kettlebell be for figure 8s?
Start lighter than you think you need. The exercise is about control and rotation resistance, and a kettlebell that's too heavy usually just pulls you out of your hip hinge.
Can beginners do the kettlebell figure 8?
Yes, with a light kettlebell and a shallow hip hinge. Master the pattern slowly before adding weight or speed.