Kettlebell Pass Between The Legs
How to do the Kettlebell Pass Between The Legs
- 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.
How to program the Kettlebell Pass Between The Legs
Sets and reps
As a compound movement, the Kettlebell Pass Between The Legs responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Pass Between The Legs is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kettlebell Pass Between The Legs work?
The Kettlebell Pass Between The Legs primarily targets the Abdominals. It also recruits the Glutes, Hamstrings, Shoulders as supporting muscles.
What equipment do I need for the Kettlebell Pass Between The Legs?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell Pass Between The Legs should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
