Exercise guide
Kettlebell Figure 8 Swing
- Intermediate
- Compound
- Rep-based
- Shoulders
- Upper arms
This dynamic hinge movement builds explosive power and core stability by passing the kettlebell through the legs in a figure-8 pattern. It challenges rotational control and coordination while targeting the entire posterior chain and shoulders.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet wider than shoulder-width apart in a stable stance.
- Place the kettlebell on the floor in front of you.
- Hinge at the hips with a flat back and grip the kettlebell handle with your right hand.
How to do it
- Swing the kettlebell back between your legs, reaching your left hand behind your left thigh to meet it.
- Pass the kettlebell to your left hand, then drive through your hips to swing the bell around the outside of your left leg and up toward chest height.
- As the bell descends, hinge back and swing it between your legs again, passing it to your right hand behind your right thigh.
- Exhale forcefully on the hip drive as the bell swings up, and inhale as you hinge and pass the bell.
Form checklist
- Maintain a neutral spine and proud chest; do not round your lower back.
- Drive the movement with a snappy hip hinge, not by pulling with the arms.
- Keep your core braced to resist the rotational pull of the weight.
- Ensure the hand-to-hand transition happens smoothly behind the legs.
Pro tips
- Focus on the 'hand-off' timing; wait until the bell is at its lowest point behind the legs to switch hands securely.
- Engage your obliques to stabilize your torso against the lateral momentum of the kettlebell.
Make it harder
- Increase the tempo to challenge cardiovascular endurance and coordination.
- Use a heavier kettlebell to increase the demand on the posterior chain and grip strength.
Frequently asked
- What muscles does the kettlebell figure 8 swing work?
- The kettlebell figure 8 swing primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell figure 8 swing?
- The kettlebell figure 8 swing uses kettlebell.
- Is the kettlebell figure 8 swing good for beginners?
- The kettlebell figure 8 swing is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Barbell Hang Power CleanAdvanced · erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Barbell Snatch BalanceAdvanced · adductors, glutes, hamstrings, quadriceps, serratus anterior, and trapezius
- Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius