Kettlebell Figure 8 — start position
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Kettlebell Figure 8 — end position
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Core / Intermediate / Compound (multi-joint)

Kettlebell Figure 8

A kettlebell exercise for the abs, with the hamstrings and rear delts assisting.

At a glance

Primary
Abs
Secondary
Hamstrings, Rear delts
Equipment
Kettlebell
Movement pattern
Trunk flexion
Level
Intermediate
Type
Core, Compound (multi-joint)

How to do it

  1. 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.
  2. 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.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — secondary (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings — secondary (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Abs
  • Secondary: Hamstrings, Rear delts

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.