Kettlebell Figure 8

Setup

1. 01Stand with feet wider than shoulder width and toes slightly out.
2. 02Hinge at the hips into a quarter squat with a flat back.
3. 03Hold a light kettlebell in one hand between the legs.
4. 04Brace the trunk and keep the chest up.

Execution

1. 01Pass the kettlebell between the legs from front to back.
2. 02Receive it behind the opposite leg with the free hand.
3. 03Swing it around the outside of that leg and back through the middle.
4. 04Continue the figure-eight path in a smooth, continuous rhythm.

Checkpoints

• -Back stays flat in the hinged position the entire set.
• -Hand-offs happen behind the legs, not in front.
• -The torso resists twisting while the bell circles.
• -The bell travels close to the legs in a controlled arc.

Common mistakes

• -Rounding the back as fatigue builds.
• -Standing too upright and turning it into an arm swing.
• -Fumbling hand-offs by watching the floor instead of feeling the pass.
• -Using a bell too heavy to keep the rhythm smooth.