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All exercises

Kettlebell figure 8

Intermediate

Kettlebell figure 8 is a isolation kettlebell exercise for the abs, also working the front delts and forearms.

What it works

Primary muscle

Abs

Also works

Front deltsForearms

Equipment
Kettlebell
Movement
Core
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
  4. 4As the kettlebell comes forward, pass it to the other hand between your legs.
  5. 5Continue passing the kettlebell between your legs in a figure 8 motion.
  6. 6Maintain a steady pace and engage your core throughout the exercise.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Sledge hammerOther
  • Kettlebell windmillKettlebell
  • Crab twist toe touchBodyweight
  • Russian twistBodyweight
  • Kettlebell advanced windmillKettlebell
  • Cable judo flipCable

Easier variations

  • Assisted motion russian twistOther
  • Band seated twistResistance band
  • Barbell standing twistBarbell
  • Spell casterDumbbell

Harder variations

  • Kettlebell advanced windmillKettlebell
  • Kettlebell double windmillKettlebell
  • Kettlebell windmillKettlebell
  • Cable russian twists (on stability ball)Cable
Logged today · 90 seconds restKettlebell figure 8

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