Kettlebell Figure 8

What it is

This dynamic kettlebell exercise involves passing a single kettlebell in a figure-eight motion between your legs. You'll primarily engage your abdominal muscles, enhancing core stability and coordination. It also effectively recruits your hamstrings and shoulders as you control the movement. This intermediate exercise requires focus on form and control throughout.

Technique tips

• Maintain a flat back and a wide stance throughout the exercise.
• Hinge at your hips, not your waist, to protect your lower back.
• Keep your core engaged to stabilize your torso during the pass.
• Reach the receiving hand from behind your legs for a full figure eight.
• Control the kettlebell's momentum; do not let it swing wildly.
• Coordinate your breathing with the movement for better flow.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.