movement

Kettlebell Figure 8

Figure 8 is a kettlebell pass through the legs in a figure-eight pattern. The lifter stands in a half-squat, the bell tracing a continuous 8 between and around the legs, hand-to-hand at each crossing. Six complete passes form one round.

Figure 8: a half-squat hold, the bell weaving between the legs and exchanging hands around the outside of each leg.

Where the demand sits

Grip: continuous hand-to-hand transfer demands timing and grip strength. Core: anti-flexion and anti-rotation as the bell shifts asymmetric load. Hips: held in a half-squat throughout, glutes and quads accumulate fatigue. Coordination: any pause breaks the pattern. Speed and precision compound.