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Figure 8 to Squat: Loop, Catch, Sit

Thread the kettlebell hand to hand through a figure 8, then bring it to the chest and drop into a goblet squat.

Figure 8 to goblet squat: thread the bell hand to hand, rack at chest, squat, and stand — Figure 8 to Goblet Squat Complex movement illustrations

The prescription

Sets: 3 complexes
Reps: 1 full figure 8 loop + 1 goblet squat per complex (each side)
Rest: 2 min
Time: About 14 min

Equipment. Kettlebell

Muscles. gluteus maximus. Also quadriceps, hamstrings, core, shoulders

Starting position

Feet slightly wider than shoulder width with soft knees and the bell in one hand between the legs.
Hinge at the hips, chest up, core braced, using a bell you can goblet squat after the loops.

How to move

Pass right: thread the bell behind the right leg; reach the opposite hand behind you — motion low and close.
Receive left: catch with the left hand and guide the bell around the outside of the right leg; stay balanced.
Pass left: thread behind the left leg and switch hands behind the body with a smooth rhythm.
Catch and rack: pull the bell to the chest, elbows tucked, stand tall; squat down and back with an upright torso and knees over toes.
Stand by driving through the heels, squeeze the glutes at the top, reset, and repeat leading with the other hand when alternating sides.

Common mistakes

Rushing the last handoff so the bell pulls you forward into the squat.
Shallow squats because grip fatigue spiked on the loops.
Letting the lower back round during the figure 8 to save the hands.

Variations

Two squats after each figure 8 block
Figure 8 only on one direction before the catch

Progressions

More loops before the squat
Heavier bell when catch and squat stay crisp

Regressions

Fewer loops
Separate figure 8 practice and goblet squats in the same workout

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.
Learn the standalone figure 8 before adding the squat catch.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

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