Smart Workout Diary

Kettlebell Figure Eight

The kettlebell figure eight is a standing drill in which you pass a kettlebell in a figure-eight path through and around your legs. It develops grip strength, forearm endurance, core bracing, hip control, and coordination while maintaining a stable hinged position. It can be used as a light strength-conditioning or movement-preparation exercise.

Demonstration

Kettlebell Figure Eight — demonstration 1
Kettlebell Figure Eight — demonstration 2

Instructions

  1. Choose a light kettlebell that you can control securely, and stand with your feet slightly wider than hip width.
  2. Hinge at the hips by pushing them back and bending your knees slightly; keep your chest open, spine neutral, and weight balanced through your feet.
  3. Hold the kettlebell in one hand and pass it between your legs to the opposite hand behind one thigh.
  4. Bring that hand around the outside of the opposite leg, then pass the kettlebell back between your legs to the first hand behind the other thigh, creating a smooth figure-eight path.
  5. Keep your torso steady and move deliberately from hand to hand. Continue for controlled repetitions, then reverse the direction.
  6. Set the kettlebell down safely by stopping the motion, holding it with both hands, and placing it on the floor with a hip hinge.
Muscle Group
Forearms
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Beginner

Technique tips

  1. Start lighter than expected. The movement should be smooth enough that you never need to chase or catch the kettlebell.
  2. Keep the kettlebell close to your body and pass it with relaxed but secure hands; do not pull it around using your lower back.
  3. Maintain a neutral spine and keep your knees tracking in line with your toes rather than letting them collapse inward.
  4. Use a steady breathing rhythm, and stop if your grip becomes too fatigued to control the handle securely.
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