Kettlebell Pass Between The Legs
Kettlebell Pass Between The Legs is a intermediate-level compound in the strength category that primarily works the abs. It also recruits the glutes, hamstrings and shoulders. It is performed with kettlebell.
How to do it
- 1Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
- 2Pick 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.