Abs exercise · kettlebell
Kettlebell Figure 8
The kettlebell figure 8 is a kettlebell exercise that targets the abs, with the shoulders and forearms assisting.
- Target muscle
- Abs
- Also works
- Shoulders, forearms
- Equipment
- Kettlebell
- Body part
- Waist
How to do the kettlebell figure 8
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
- As the kettlebell comes forward, pass it to the other hand between your legs.
- Continue passing the kettlebell between your legs in a figure 8 motion.
- Maintain a steady pace and engage your core throughout the exercise.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the abs. The shoulders and forearms work as secondary muscles. See all ab exercises or every kettlebell exercise.
