Setup and loading
Light or medium kettlebell.
How to do the kettlebell figure 8 step by step
- Set your feet wider than your shoulders and hinge at the hips with a flat back.
- Pass the kettlebell between your legs from one hand to the other, tracing a figure 8.
- Keep alternating without losing your posture.
Form cues
- Flat back
- Smooth movement
Common mistakes
- Rounding your back
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
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Variations and similar exercises
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