Video Demonstration

In this article, we will cover how you the perform the Kettlebell Figure 8 with video, image and a written step by step description.

Its difficulty level, optional and required equipment, and the different muscles that get worked.

The various benefits that you get when it gets added into your training routine, and some different training tips to ensure you are getting the most out of this exercise when you are performing it.

Figure 8 works your posterior chain the same way as the kettlebell swing.

Kettlebell Figure 8 How to Guide

Image Example

man showing how to perform the kettlebell figure 8 exercise

Step by Step Description

Step 1: Grab a kettlebell with your right hand and hold it by the corner of the horn (handle). Move your feet approximately hip-width apart from one another. Push your hips back and bend at your knees lowering your body into a parallel squat position. Your back should remain flat throughout the exercise.

Step 2: Swing the kettlebell through the middle of your legs. Use your left hand and reach behind you grabbing on to the other corner of the horn (handle).

Step 3: Now use your left hand and move it around the outside of your left legs thigh and swing it back to the middle of your legs. Now use your right hand and place it behind your right leg to grab the corner of the horn.

Step 4: Move your right hand around your right leg putting the kettlebell back in front of your body.

Congratulations you have now completed one repetition of the Kettlebell Figure 8.

Difficulty Level

This lift gets rated at an intermediate difficulty level.

If you are just starting your kettlebell training, you should begin with easier movements like the swing.

Equipment Required

As the title states to perform this exercise, you will need one kettlebell.

You can also use a dumbbell if you do not have access to any kettlebells.

Muscles Worked

The primary muscle worked by this exercise is your Obliques (the muscles that run along the side of your abdomen).

Multiple muscles groups also work as a synergist(operates in concert with another muscle to generate movement) as you do this exercise. They are your Lower Back, Deltoids, Hamstrings and the Rectus Abdominis.

Kettlebell Figure 8 Benefits

Strengthening the muscles that stabilize your spine can help to reduce back pain and provide you with better posture.

Since the weight moves around your body, you are working your core from many different angles throughout this movement.

Since this is a full body strength training lift, you will not only burn a high number of calories when performing it, but you will also burn a greater number of calories for up to 24 hrs after you have done it.

Training Tips

Keep your back straight and squeeze your core and glutes when you are performing this movement.

At no time should your heels lift off of the floor.

Use a heavy weight when you are trying to gain strength. If you want to work on your metabolic conditioning, decrease the weight you are using and perform this exercise for set time intervals.

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To get the most out of this exercise, you should move the kettlebell in the opposite direction when you have either completed half your reps.


The Kettlebell Figure 8 is a full body exercise that will help you to build strength and increase your metabolic conditioning.

If you have never performed this lift before it is best to start with a light weight and over time continue increasing it.

To work on your metabolic conditioning your need to carry out the movement for at least 30-second intervals.

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