How many reps of the kettlebell figure-8 to hold should you do when you are new to the exercise?

Aim for 2 sets of 6 to 8 total catches, alternating the leading hand each rep, with a full breath held at the chest each time. Add a set before adding bell weight, since the catch itself is the harder skill to own first.

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

A light dumbbell works for the weave and catch just as well, held at the chest instead of racked at the shoulder. Master the plain kettlebell figure-8 first if the catch feels rushed, since the weave and the catch are easier to learn separately.

What does the kettlebell figure-8 to hold train, and when is the plain figure-8 the better choice?

Adding the catch layers a brief pulling and stabilizing skill onto the core and coordination work of the weave, making it a step up once the basic pattern feels easy. The plain figure-8 is the better choice if you just want continuous core conditioning without practicing a catch, or if your grip or shoulders need a rest from catching weight.

Intermediate

Kettlebell Figure-8 to Hold

This variation adds a catch to the classic figure-8, so after threading the bell through your legs you pull it up and hold it at your chest for a beat. The core still fights rotation through the weave, but the biceps and front delt now join to receive and stabilize the bell. It layers a bit of upper-body pulling and a strong core hold onto an already excellent coordination drill.

Equipment: Kettlebells
Body part: Abs, Shoulder
Type: Functional, Strength
Browse by muscle: Abdominal External Oblique, Erector Spinae, Deltoid Anterior
Browse by movement: Rotation

How to do it

1
Set a flat-backed hinge with feet slightly wider than hip-width.
2
Pass the bell behind one knee and around to the other hand as in the standard figure-eight.
3
After a full loop, pull the bell up and catch it at your chest with both hands or in the rack.
4
Hold the bell tight against your torso for a full breath, staying tall and braced.
5
Lower the bell back into the hinge and begin the next weave and catch.
6
Complete the reps, alternating the leading hand and loop direction as programmed.

Tips

Absorb the catch with your whole trunk so the bell does not tug you forward off balance.
Keep the weave low and controlled, then be crisp and decisive on the pull to the hold.
Squeeze the abs and glutes during the hold to lock in a stacked, stable position.

Variations

Common mistakes

The knees snap straight the instant the bell reaches the chest, turning the smooth catch into a stand-up that skips the hold entirely.
The elbows flare wide once the bell is caught, instead of staying tucked so the rack or chest hold feels stacked and secure.
The breath during the hold turns shallow and rushed, cutting the pause short right when the whole point is a full, braced breath at the top.
Alternating which hand leads the weave gets skipped for several reps in a row, training one direction far more than the programmed split intended.
The loop through the legs speeds up right before the catch, so the pull happens off a fast, loose weave instead of a controlled one.

Frequently asked

How many reps of the kettlebell figure-8 to hold should you do when you are new to the exercise?: Aim for 2 sets of 6 to 8 total catches, alternating the leading hand each rep, with a full breath held at the chest each time. Add a set before adding bell weight, since the catch itself is the harder skill to own first.
What can replace the kettlebell figure-8 to hold without a kettlebell?: A light dumbbell works for the weave and catch just as well, held at the chest instead of racked at the shoulder. Master the plain kettlebell figure-8 first if the catch feels rushed, since the weave and the catch are easier to learn separately.
What does the kettlebell figure-8 to hold train, and when is the plain figure-8 the better choice?: Adding the catch layers a brief pulling and stabilizing skill onto the core and coordination work of the weave, making it a step up once the basic pattern feels easy. The plain figure-8 is the better choice if you just want continuous core conditioning without practicing a catch, or if your grip or shoulders need a rest from catching weight.

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