Strength

Seated Single Kettlebell Figure 8

Boost strength and stability in your arms and core with the seated single kettlebell figure 8 exercise. This unique workout enhances endurance, coordination, and balance while passing a kettlebell in a figure 8 pattern.
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Seated Single Kettlebell Figure 8 instructions
Step-by-step instructions
1
Sit on the ground with your legs slightly spread apart, so there's enough room for a kettlebell to pass through.
2
Hold the kettlebell by the handle in your left hand.
3
Bring the kettlebell between your legs, then use your right hand to grab the handle and pull the kettlebell up to your right hip.
4
Bring the kettlebell back down and between your legs again, switching back to your left hand and pulling it up to your left hip.
5
Repeat this pattern in a figure eight motion, taking care to perform the movements carefully and not let the kettlebell swing out of control.
Sit on the ground with your legs slightly spread apart, so there's enough room for a kettlebell to pass through.
Hold the kettlebell by the handle in your left hand.
Bring the kettlebell between your legs, then use your right hand to grab the handle and pull the kettlebell up to your right hip.
Bring the kettlebell back down and between your legs again, switching back to your left hand and pulling it up to your left hip.
Repeat this pattern in a figure eight motion, taking care to perform the movements carefully and not let the kettlebell swing out of control.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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