Kettlebell Figure 8
Kettlebell Figure 8 is a coordination - load transfer in a hip hinge exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Hamstrings, Deltoid
- Exercise type
- Coordination - load transfer in a hip hinge
Exercise technique
- Base
Stand wider than shoulder width with the kettlebell between your feet.
- Hinge
Move your hips back and lean forward with natural back alignment.
- Pick up
Grip the handle with one hand.
- Pass
Pass the bell through the inside of one leg toward the back.
- Transfer
Take the handle securely with the other hand reaching behind.
- Figure eight
Continue around the other leg in the opposite direction to trace a figure eight.
- Finish
Slow down and set the bell between your legs under control.
Key technique points
- Learn the unseen handle transfer with a light load.
- Keep your knees soft.
- Maintain back alignment.
- Do not hit your knees with the bell.
- Do not continually swing your chest side to side.
- Grip fully at every hand change.
Common mistakes
Releasing the handle in midair
Do not release the giving hand before the receiving hand grips.
Rounding the lower back
Maintain spinal control during the low pass.
Hitting the knees
Do not bring the figure-eight arc too close to the legs.
Excessive rotation
Do not use a whole-torso swing for every transfer.
Rising and sinking
Do not repeatedly change hinge height.
Excessive weight
Do not use a bell you cannot control during the transfer.
Frequently asked questions
Kettlebell Figure 8: why is “Releasing the handle in midair” a mistake?
Do not release the giving hand before the receiving hand grips.
Kettlebell Figure 8: why is “Rounding the lower back” a mistake?
Maintain spinal control during the low pass.
Kettlebell Figure 8: why is “Hitting the knees” a mistake?
Do not bring the figure-eight arc too close to the legs.
Kettlebell Figure 8: why is “Excessive rotation” a mistake?
Do not use a whole-torso swing for every transfer.
Kettlebell Figure 8: why is “Rising and sinking” a mistake?
Do not repeatedly change hinge height.
Kettlebell Figure 8: why is “Excessive weight” a mistake?
Do not use a bell you cannot control during the transfer.
What should I focus on when doing Kettlebell Figure 8?
Learn the unseen handle transfer with a light load. Keep your knees soft. Maintain back alignment. Do not hit your knees with the bell. Do not continually swing your chest side to side. Grip fully at every hand change.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.