Kettlebell Figure 8

Abdominals

Kettlebell Figure 8

LevelIntermediate EquipmentKettlebell ForcePull

A kettlebell core movement where you pass the bell around and between your legs in a figure-eight path.

Strength

Primary musclesAbdominals

Secondary musclesHamstrings Shoulders

Energy burned

≈ 24 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–30 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet wider than your shoulders and your knees slightly bent.
2Hold a kettlebell in one hand and hinge forward at the hips.
3Keep your back flat and your chest lifted.

How to perform

1Swing the kettlebell around the outside of one leg and pass it to the other hand between your legs.
2Take it around the outside of the other leg and pass it back.
3Continue moving in a smooth figure-eight path.
4Keep your torso steady and switch direction halfway through the set.