Kettlebell Pass Between The Legs
The Kettlebell Pass Between The Legs is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The glutes and hamstrings and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Kettlebell Pass Between The Legs work?
The Kettlebell Pass Between The Legs primarily works the Abdominals. Secondary muscles include the Glutes, Hamstrings, Shoulders, which assist during the movement.
Is the Kettlebell Pass Between The Legs good for beginners?
The Kettlebell Pass Between The Legs is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Kettlebell Pass Between The Legs?
You need kettlebells to perform the Kettlebell Pass Between The Legs. Most commercial gyms will have this available.
Track Your Progress
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