Kettlebell Figure 8 Waist Max
Kettlebell Figure 8 Waist Max is a beginner kettlebell exercise for the primary: core (obliques, with the rectus abdominis) secondary: glutes and hamstrings assisting. Most lifters train it for 3 to 4 sets of 10 to 20 reps.
Stand with your feet slightly wider than shoulder-width apart and hinge at the hips with a flat back. Hold a kettlebell with one hand. Pass the kettlebell between your legs from one hand to the other in a smooth “figure 8” pattern. As it moves behind each leg, switch hands and guide it around the outside of the opposite leg. Keep your chest up, core braced, and maintain a controlled hip hinge throughout the movement. Use your hips—not your arms—to generate the motion. Continue alternating the kettlebell from hand to hand in a continuous flow for the desired number of reps or time.
How to Do the Kettlebell Figure 8 Waist Max
- Stand with feet a little wider than shoulder width and a light kettlebell held in one hand.
- Hinge at the hips with a flat back and soft knees, chest up and core braced.
- Pass the kettlebell between your legs from front to back to the opposite hand waiting behind the leg.
- Bring the kettlebell around the outside of that leg to the front with the receiving hand.
- Pass it back between the legs to the first hand behind the other leg.
- Bring it around the outside of the second leg to the front, completing one figure 8.
- Continue in a smooth flow, keeping the hinge steady, for the target reps or time.
Common Mistakes
- Rounding the back: Reaching for the kettlebell with a rounded spine loads the lower back. Keep the chest up and stay in a hip hinge.
- Standing up between passes: Rising and dropping each pass loses tension on the hips and core. Hold a consistent hinge depth.
- Weight too heavy: A heavy bell makes hand to hand passes jerky. Start with 8 to 12 kg and focus on smooth transfers.
- Fumbling the handoff: Rushed passes lead to drops near the feet. Slow down and grip the handle firmly before releasing with the other hand.
Programming Tips
Program the Kettlebell Figure 8 for 3 to 4 sets of 10 to 20 reps (one rep is a full figure 8) in a warm up, a kettlebell circuit or a conditioning finisher. It builds coordination, grip and isometric hinge strength, making it a good primer before swings, deadlifts and cleans.
Start with 8 kg for most women and 12 kg for most men, keeping the passes slow and controlled. Progress by increasing speed, adding time, or moving up 2 to 4 kg once the hinge stays solid. The most common fault is rounding the back to chase the kettlebell; fix it by widening the stance, sitting the hips back further and keeping the eyes a few metres ahead on the floor.
Common Questions
What does the kettlebell figure 8 work?
It works the core and obliques, the glutes and hamstrings holding the hinge, plus the forearms and shoulders during the passes. It also trains coordination.
What weight kettlebell for figure 8s?
Most beginners do well with 8 to 12 kg. Pick a weight you can pass smoothly without rounding your back or slowing the flow.
Is the figure 8 a good kettlebell warm up?
Yes, it warms up the hips, hamstrings and grip and grooves the hinge pattern. It works well before swings or deadlifts.
Track This Exercise in the App
Log your kettlebell figure 8 waist max sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.