AbdominalsIntermediate

Kettlebell Pass Between The Legs

Strength movement using Kettlebells.

Primary muscle: Abdominals
Secondary muscles: Glutes, Hamstrings, Shoulders
Force: Pull
Movement pattern: Compound
Movement category: Pull

Kettlebell Pass Between The Legs reference position 1

Kettlebell Pass Between The Legs reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary AbdominalsSupporting Glutes, Hamstrings, Shoulders

Movement instructions

Set up, move with control, and reassess.

1
Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.

Common mistakes

Jerking the resistance to start the repetition.
Shrugging the shoulders instead of keeping them controlled.
Letting the return phase happen faster than the pulling phase can be controlled.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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