Kettlebell Figure 8-Swing
Strengthen your core and improve coordination with the Kettlebell Figure 8-Swing! A dynamic exercise for a full-body workout.
The Kettlebell Figure 8-Swing is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core and lower back. You'll need: kettlebells.
Required Equipment
Kettlebell Figure 8-Swing Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Kettlebell Figure 8-Swing Variations and Alternatives
How to do the Kettlebell Figure 8-Swing
Stand with your feet slightly wider than shoulder-width apart, knees slightly bent, and your back straight.
Hold the kettlebell with one hand and lower your body into a slight squat position.
Swing the kettlebell between your legs and pass it to your other hand while keeping your arms extended.
As you swing the kettlebell back to the front, stand up and switch hands again, making a figure-8 motion.
Continue to pass the kettlebell between and around your legs in a continuous figure-8 pattern.
Keep your core engaged and maintain a steady rhythm, ensuring that you drive with your hips and maintain control of the kettlebell.
Perform the desired number of repetitions, then rest before the next set.
Keep in mind to perform this exercise with a kettlebell that is a suitable weight for your fitness level, and focus on form to prevent injuries.
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Kettlebell Figure 8-Swing FAQs
What muscles does the Kettlebell Figure 8-Swing work?
The Kettlebell Figure 8-Swing mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kettlebell Figure 8-Swing?
Kettlebells.
Is the Kettlebell Figure 8-Swing a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Figure 8-Swing go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Figure 8-Swing variations and alternatives?
Similar exercises include the Dumbbell Single-Arm Swing, Towel Figure 8, Kettlebell Atla Swing and Kettlebell Side Swing.
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