Kettlebell Figure 8

abswaistkettlebell

Learn how to do the Kettlebell Figure 8 with proper form and technique. This kettlebell exercise primarily targets your Abs, with secondary emphasis on Shoulders, Forearms.

Kettlebell Figure 8 exercise demonstration showing proper form

How to Do the Kettlebell Figure 8

Follow these steps to perform the Kettlebell Figure 8 with correct form:

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
  4. 4As the kettlebell comes forward, pass it to the other hand between your legs.
  5. 5Continue passing the kettlebell between your legs in a figure 8 motion.
  6. 6Maintain a steady pace and engage your core throughout the exercise.
  7. 7Repeat for the desired number of repetitions.

Kettlebell Figure 8 Muscles Worked

Primary

abs

Secondary

shouldersforearms

Exercise Details

Equipment
kettlebell
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Kettlebell Figure 8?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Related Exercises

kettlebell double windmill exercise demonstration showing proper form

kettlebell double windmill

abskettlebell
kettlebell windmill exercise demonstration showing proper form

kettlebell windmill

abskettlebell
kettlebell bent press exercise demonstration showing proper form

kettlebell bent press

abskettlebell
kettlebell advanced windmill exercise demonstration showing proper form

kettlebell advanced windmill

abskettlebell
barbell press sit-up exercise demonstration showing proper form

barbell press sit-up

absbarbell
dumbbell side bend exercise demonstration showing proper form

dumbbell side bend

absdumbbell

Frequently Asked Questions

What muscles does the Kettlebell Figure 8 work?

The Kettlebell Figure 8 primarily targets your Abs. Secondary muscles worked include Shoulders, Forearms. This makes it an effective exercise for developing your waist.

What equipment do I need for the Kettlebell Figure 8?

The Kettlebell Figure 8 requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kettlebell Figure 8 with proper form?

Start by Stand with your feet shoulder-width apart, holding a kettlebell in one hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Kettlebell Figure 8?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Kettlebell Figure 8?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Kettlebell Figure 8 best for?

The Kettlebell Figure 8 fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

Track Kettlebell Figure 8 in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS