Kettlebell Figure 8
Description
The kettlebell figure-8 is a coordination and grip drill where you pass a KB between your legs in a figure-8 pattern — from one hand, between the legs, to the other hand, around one leg and back between. It builds grip, core stability, and hip hinge awareness while being an excellent warm-up exercise.
Equipment Required
Kettlebell Figure 8 Instructions
- Stand with feet wider than shoulder-width, knees slightly bent in a quarter squat.
- Hold a KB in your right hand in front of your right leg.
- Pass the KB between your legs from front to back with your right hand.
- Reach behind your right leg with your left hand and take the KB.
- Swing the KB around the outside of your left leg to the front.
- Pass between your legs again and catch with your right hand behind your left leg.
- Continue weaving in a figure-8 pattern.
- Move smoothly and with control. Aim for 10 to 15 passes per direction.
Kettlebell Figure 8 Form & Visual
Kettlebell Figure 8 Benefits
- Builds coordination and body awareness
- Develops grip endurance from hand transfers
- Trains hip hinge posture
- Excellent kettlebell warm-up
- Engaging and fun
- No special skill required
Kettlebell Figure 8 Muscles Worked
- Forearms and grip
- Core (stabilizer)
- Gluteus maximus (quarter-squat hold)
- Hamstrings
- Obliques
Kettlebell Figure 8 Variations & Alternatives
- KB Slingshot (around-the-body)
- KB Pirate Ships
- KB Swing
- KB Figure-8 to Hold
- KB Halo
