Kettlebell Figure 8s
Pass a kettlebell between the legs in a figure-8 — coordination, grip, and trunk-control conditioning.
Level: Foundation
Primary: Abs
Secondary: Forearms Glutes
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: Kettlebell
Target muscles
The trunk works continuously to keep the spine neutral while the kettlebell weaves through the legs. The grip and forearms hold the bell. The shoulders and lats guide the bell through the path. The hips stabilize the wide stance. As a coordination drill, this builds grip-and-trunk awareness under flowing load.
How to perform
Setup
Stand in a wide stance with the knees slightly bent. Hold a kettlebell in one hand at the side of the same-side leg.
Execution
Pass the kettlebell between the legs in a figure-8 pattern, swapping hands behind each thigh as it travels. Smooth flow over speed. The back stays flat; the eyes look forward. Continue for the prescribed reps.
Common mistakes
- Letting the back round.
- Going too fast and losing the grip.
- Standing the torso up too far.
- Awkward hand-off behind the legs.
- Not alternating directions.
Progressions and regressions
Regress to lighter weight until the coordination flows. To progress, increase weight, work for time, or chain with kettlebell halos.
Programming notes
Coordination and grip work. 2-3 sets of 30-60 seconds, twice a week.
