Kettlebell Figure 8

How to do the Kettlebell Figure 8

1. Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
2. Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Muscles worked

Role	Muscles
Primary	abs
Secondary	hamstrings, shoulders
Equipment	kettlebell
Difficulty	intermediate

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Spider Crawl Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Alternate Heel Touchers Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight

Easier than the Kettlebell Figure 8

Same movement pattern, lower entry difficulty — work up from here.

Landmine 180's beginner · Barbell One-Arm Medicine Ball Slam beginner · Medicine Ball Otis-Up beginner · Other Equipment

Harder than the Kettlebell Figure 8

Hanging Pike expert · Bodyweight Hanging Leg Raise expert · Bodyweight Barbell Ab Rollout - On Knees expert · Barbell

Superset the Kettlebell Figure 8 with

Opposing lower back work — alternate sets without extra rest.

Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back Weighted Ball Hyperextension lower back Hyperextensions (Back Extensions) lower back

Common questions

What muscles does the Kettlebell Figure 8 work?

The Kettlebell Figure 8 primarily works the abs, with the hamstrings and shoulders as secondary movers. Barbell Rollout from Bench, Bent Press, and Double Kettlebell Windmill train the same muscle, across 9 equipment types.

What equipment do you need for the Kettlebell Figure 8?

Kettlebells. Without kettlebells, Spider Crawl, 3/4 Sit-Up, and Air Bike train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Kettlebell Figure 8 suitable for beginners?

It is rated intermediate. Start with Landmine 180's, One-Arm Medicine Ball Slam, and Otis-Up and work up.

Similar exercises

Barbell Rollout from Bench Barbell Bent Press Kettlebell Double Kettlebell Windmill Kettlebell Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Ab Roller Other Equipment