About this exercise
A dynamic full-body exercise where the kettlebell is passed between the legs in a figure-8 pattern, combining hip hinging and lateral movement to challenge coordination, core stability, and posterior chain strength.
Kettlebell Figure 8 Swing
Step by step instructions, muscle activation and variants for the Kettlebell Figure 8 Swing.
MediumGlutesHamstrings
How to Perform
- Stand with feet slightly wider than shoulder-width apart, kettlebell on the floor between your feet
- Hinge at the hips, grab the kettlebell with your right hand, and hike it back between your legs
- Swing it forward and pass it to your left hand in front of your left leg
- With your left hand, swing the kettlebell around your left leg and pass it back through your legs to your right hand
- Continue the figure-8 pattern fluidly, maintaining a hip-hinge position throughout
- Keep your back flat, chest up, and core braced at all times
- Complete the desired number of repetitions, then reverse the direction if desired
Muscle Activation
Primary
GlutesHamstringsCore
Secondary
QuadricepsLower back
Common Mistakes
Common mistakes content is coming soon.
About the Kettlebell Figure 8 Swing
The Kettlebell Figure 8 Swing 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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