Kettlebell Figure-8
Pass the bell in a figure-eight between and around the legs from a partial squat, staying braced and controlled.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Kettlebell
- Movement
- Full body
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the full body, for when the kettlebell is taken or you want a change.
Questions
- What muscles does the Kettlebell Figure-8 work?
- The Kettlebell Figure-8 mainly works the full body and obliques.
- What equipment do you need for the Kettlebell Figure-8?
- A kettlebell.
- How many sets and reps of the Kettlebell Figure-8?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kettlebell Figure-8?
- Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Burpee work the same main muscle.
Program it for your clients
Coaches add the Kettlebell Figure-8 to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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