Zirv Fitness
Strength exercise

Kettlebell Figure 8

How to do it

  1. Stand with feet shoulder width apart and a slight bend in the knees, holding a kettlebell in one hand.
  2. Pass the kettlebell behind one leg to the opposite hand, then behind the other leg back to the first hand, tracing a figure 8 path.
  3. Brace the core to keep the torso stable while the shoulders guide the kettlebell smoothly through each handoff.
  4. Keep a slight hip hinge throughout so the kettlebell passes close behind the knees on every loop.
  5. Breathe steadily through each full figure 8 rather than pausing the breath at the handoffs.
  6. Keep the head and chest facing forward instead of twisting to watch the kettlebell pass behind the legs.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Core exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Kettlebell
Primary muscles
Core, Shoulders
Measured in
Reps and weight