How long should you do the kettlebell figure-8 for when you are new to the exercise?

Two to three sets of 30 to 45 seconds of continuous passes is a good starting target, reversing direction each set. Once the hand-offs feel smooth and the hinge stays steady, extend the time before reaching for a heavier bell.

What can replace the kettlebell figure-8 without a kettlebell?

A light dumbbell or even a filled water jug passed hand to hand behind the legs trains the identical coordination and anti-rotation pattern. The exact shape of the object matters less than keeping a flat-backed hinge while you pass it.

What is the kettlebell figure-8 good for, and when should you skip it?

It is a coordination and core-conditioning drill that also grooves a durable hinge position under a moving load, making it a good warm-up or finisher rather than a strength builder on its own. Skip it if you cannot yet hold a flat-backed hinge for 30 seconds unloaded, since adding a moving weight only exposes that gap faster.

Intermediate

Kettlebell Figure-8

Held in a partial hinge, the figure-8 threads the bell around each leg in a smooth loop, training the core to resist rotation while the hips and back hold a strong athletic position. The obliques and erectors do the anti-rotation work as the grip passes the bell hand to hand. It is an excellent coordination and core-conditioning drill that also builds a durable, hinged posture under a moving load.

Equipment: Kettlebells
Body part: Abs, Glutes
Type: Functional
Browse by muscle: Abdominal External Oblique, Erector Spinae, Gluteus Maximus
Browse by movement: Rotation

How to do it

1
Stand slightly wider than hip-width and hinge to a flat-backed athletic stance.
2
Hold the bell in one hand and pass it behind one knee to the other hand.
3
Bring that hand forward and pass the bell behind the opposite knee, tracing a figure-eight.
4
Keep your chest up and spine long as the bell weaves through your legs.
5
Move smoothly and control the hand-offs so the bell never yanks you out of the hinge.
6
Continue for the planned reps or time, then reverse the direction of the loop.

Tips

Hold the hinge and let the arms and core move the bell; do not stand up and lose the position.
Keep the bell close to your legs so the load stays manageable and the path stays tight.
Brace your abs against the rotation rather than twisting your spine to chase the bell.

Variations

Common mistakes

The receiving hand reaches too far forward to grab the bell, pulling the shoulder and chest out ahead of the hips instead of staying stacked in the hinge.
The knees drift together as the bell passes behind them, narrowing the gap the hand-off is supposed to move through.
Losing the hand-off partway through the pass lets the bell drop or swing loose for a moment instead of transferring cleanly.
The head drops to watch the bell on every single pass, rounding the upper back forward over a set that is otherwise meant to stay long through the spine.
The pace speeds up on the easier side of the pass, so the rhythm becomes uneven between the two hands instead of a steady loop.

Frequently asked

How long should you do the kettlebell figure-8 for when you are new to the exercise?: Two to three sets of 30 to 45 seconds of continuous passes is a good starting target, reversing direction each set. Once the hand-offs feel smooth and the hinge stays steady, extend the time before reaching for a heavier bell.
What can replace the kettlebell figure-8 without a kettlebell?: A light dumbbell or even a filled water jug passed hand to hand behind the legs trains the identical coordination and anti-rotation pattern. The exact shape of the object matters less than keeping a flat-backed hinge while you pass it.
What is the kettlebell figure-8 good for, and when should you skip it?: It is a coordination and core-conditioning drill that also grooves a durable hinge position under a moving load, making it a good warm-up or finisher rather than a strength builder on its own. Skip it if you cannot yet hold a flat-backed hinge for 30 seconds unloaded, since adding a moving weight only exposes that gap faster.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises