Kettlebell Pass Between the Legs
A kettlebell handed from one hand to the other between the legs in a hinged stance, weaving a W-shaped path. It trains a braced trunk and hip hinge while coordinating both hands, and is simpler than the full figure 8.
Primary muscles
- Obliques
- Transverse Abdominis
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Lower Back (Erector Spinae)
- Front Delts
- Sets
- 3
- Duration
- 30 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet a little wider than hip-width, hinge forward with a flat back and soft knees, and hold a kettlebell in one hand in front of that leg.
Swing the bell back between your legs and hand it to your other hand, reaching in from behind.
Bring it forward around the outside of that leg.
Pass it back between your legs to the first hand.
Keep alternating in a smooth W pattern while holding the hinge.
Breathing: Breathe steadily and rhythmically; don't hold your breath.
Coaching tips
Hips back, chest proud
Pass behind the knees
Keep the rhythm smooth
Common mistakes
Squatting down instead of hinging
Rounding the back to reach
Letting the bell swing away from the body
Safety notes
Use a light bell and keep it close to your legs.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.