Full body
Kettlebell Figure 8
The Kettlebell Figure 8 is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: obliques 47%, upper abs 11% and lower abs 9%.
How to do it
- Stand with feet wider than shoulder-width and hinge at the hips with a flat back, knees soft.
- Hold a kettlebell in one hand in front of the legs.
- Pass the bell between the legs from front to back to the other hand waiting behind the opposite leg.
- Bring it around the outside of that leg to the front, then pass it back through the legs to the first hand.
- Keep tracing a figure 8 around the legs with a steady rhythm.
Tips
- Keep the back flat and the hips hinged the whole time.
- Keep the hand-offs smooth, without jerking.
Common mistakes
- Rounding the back to reach the bell.
- Squatting down instead of hinging.
- Letting the trunk twist with every pass.
Muscles worked by the Kettlebell Figure 8
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Passing a kettlebell around the body or through the legs: the trunk turns and steadies against a moving load (Cowork 12:35 moved these from anti_rotation). Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.
Kettlebell Figure 8 alternatives
Different equipment
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No equipment
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Frequently asked questions
What muscles does the Kettlebell Figure 8 work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Kettlebell Figure 8 good for beginners?
The Kettlebell Figure 8 is rated intermediate. If you are new, learn the Kettlebell Around the World first and build up from there.
What is a good alternative to the Kettlebell Figure 8?
For example the Kettlebell Around the World, Cable Lift and Low to High Woodchop. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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