Kettlebell Figure 8

An intermediate strength exercise for the abs, hamstrings and shoulders, done with a kettlebell.

Movement guide

Kettlebell Figure 8

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusAbs · Hamstrings · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryBeginner · A dumbbell + A kettlebell

Similar move, beginner grade.

This move

Kettlebell Figure 8Intermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Barbell rollout from the knees demonstrated on the 3D figure

3D demoBarbell rollout from the kneesAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Hamstrings, Shoulders.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Kettlebell Windmill demonstrated on the 3D figure

3D demoKettlebell WindmillIntermediate · A kettlebell

Advanced Kettlebell Windmill demonstrated on the 3D figure

3D demoAdvanced Kettlebell WindmillIntermediate · A kettlebell

Double Kettlebell Windmill demonstrated on the 3D figure

3D demoDouble Kettlebell WindmillIntermediate · A kettlebell

Cable press and rotation demonstrated on the 3D figure

3D demoCable press and rotationIntermediate · A cable machine

Cable wood chop demonstrated on the 3D figure

3D demoCable wood chopAdvanced · A cable machine

One-arm medicine-ball slam demonstrated on the 3D figure

3D demoOne-arm medicine-ball slamIntermediate · Medicine ball

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Questions people ask

What muscles does the Kettlebell Figure 8 work?

Mainly the abs, with help from the hamstrings and shoulders.

What equipment do I need for the Kettlebell Figure 8?

A kettlebell.

Is the Kettlebell Figure 8 good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Farmer's carry.

What is an easier alternative to the Kettlebell Figure 8?

Try the Farmer's carry. It works similar muscles at a lower grade.

How do I make the Kettlebell Figure 8 harder?

Progress to the Barbell rollout from the knees, or add load, range or slower lowering once your form is solid.