Kettlebell Figure-8 - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Kettlebell Figure-8

Step by step instructions, muscle activation and variants for the Kettlebell Figure-8.

MediumObliques

About this exercise

The kettlebell figure-8 is a dynamic core and hip exercise in which you weave a single kettlebell in a figure-8 pattern between and around your legs. It challenges core stability, hip mobility, coordination, and grip strength simultaneously.

How to Perform

  • Stand with feet wider than shoulder-width and hinge forward slightly at the hips
  • Hold the kettlebell in one hand and swing it between your legs from the outside
  • Reach your other hand between your legs from the front to receive the kettlebell
  • Pass the kettlebell to the receiving hand and swing it around the outside of the opposite leg
  • Continue passing the kettlebell in a continuous figure-8 pattern around and between your legs
  • Keep your back flat, knees slightly bent, and core engaged throughout
  • Control the weight at every transfer point — do not let momentum take over

Muscle Activation

Primary
Obliques
Secondary
Abs

Common Mistakes

Common mistakes content is coming soon.

About the Kettlebell Figure-8

The Kettlebell Figure-8 is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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