Kettlebell Figure 8

A intermediate strength exercise for the abs, done with a kettlebell.

Main muscles: Abs
Also works: Hamstrings and Shoulders
Equipment: Kettlebell
Level: Intermediate
Movement: Pull

How to do the Kettlebell Figure 8

Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell Figure 8

Questions

What muscles does the Kettlebell Figure 8 work?

Mainly the abs, with the hamstrings and shoulders helping.

Is the Kettlebell Figure 8 good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Kettlebell Figure 8?

Good alternatives that train the abs: Double Kettlebell Windmill, Advanced Kettlebell Windmill, Kettlebell Pass Between The Legs or Kettlebell Windmill.

How many sets and reps of the Kettlebell Figure 8 should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).