Kettlebell Figure 8

Technique

Stand with feet shoulder-width apart and hold a kettlebell in one hand. Pass it between your legs to your other hand, weaving it in a figure-8 pattern around your legs. Keep your knees slightly bent and your core engaged throughout. Continue the pattern for the prescribed reps or time, alternating direction if desired.

Steps

1. Stand with your feet shoulder-width apart and hold the kettlebell in one hand
2. Bend your knees slightly and brace your core
3. Pass the kettlebell between your legs to your opposite hand
4. Guide the kettlebell around the outside of one leg
5. Continue weaving smoothly around both legs in a figure-8 pattern
6. Reverse direction after completing the prescribed reps or time

Common mistakes

• Rounding the lower back during the handoff
• Squatting too deeply with each pass
• Twisting the knees instead of rotating through the hips and torso
• Letting the kettlebell swing too far away from the legs

Variations

• Reverse-direction kettlebell figure 8
• Kettlebell figure 8 to hold
• Wide-stance kettlebell figure 8
• Dumbbell figure 8

FAQ