Kettlebell Pass Between The Legs
The Kettlebell Pass Between The Legs primarily targets your Abdominals, with support from Glutes, Hamstrings, Shoulders. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Pull
Primary muscles: Abdominals Secondary muscles: Glutes, Hamstrings, Shoulders
How to perform Kettlebell Pass Between The Legs
- Step 1. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
- Step 2. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.
Frequently asked questions
What is the correct posture for the kettlebell pass between the legs?
Maintain a slight hinge at the hips and keep the spine neutral throughout the movement. Avoid rounding the shoulders or collapsing the chest as you transfer the weight.
Which muscles are primarily targeted during this exercise?
This movement primarily targets the abdominal muscles and obliques through dynamic stabilization. The core must remain rigid to resist the shifting center of gravity.
What are common mistakes to avoid during the pass?
Avoid excessively swinging the upper body or using momentum to move the kettlebell. Ensure the core remains braced and the torso stays relatively still during the hand-off.
How can beginners simplify this movement?
Beginners should start with a very light kettlebell or a dumbbell to master the coordination. Practicing the figure-eight pattern slowly ensures proper hand placement and balance.
How should I program this exercise into my routine?
Perform 3 to 4 sets of 10 to 15 passes per side as a core finisher or warm-up. Focus on controlled repetitions rather than speed to maximize time under tension.
Sample sets & reps for Kettlebell Pass Between The Legs
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Abdominals exercises
- 3/4 Sit-Up — bodyweight
- Ab Crunch Machine — machine
- Ab Roller — other
- Air Bike — bodyweight
- Alternate Heel Touchers — bodyweight
See all Abdominals exercises →
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