Kettlebell Lunge Pass-Through

How to do it

1. Stand holding a kettlebell in one hand at your side, feet about hip-width apart.
2. Step forward into a lunge, lowering until the back knee is near the floor.
3. At the bottom, pass the kettlebell under the front thigh to the other hand.
4. Drive back up through the front foot to standing, with the bell now in the other hand.
5. Lunge forward with the other leg and pass the bell back under that thigh.
6. Keep the torso upright throughout, bending only enough to reach under the leg.

Common mistakes

• Bending the torso to make the pass. The hand-off happens because the lunge is deep enough, not because the back rounds to reach.
• Letting the front knee cave as the bell changes hands. The knee stays over the foot while the weight shifts from one side to the other.
• Rushing the pass. The bell is handed across, not thrown; a dropped bell lands on the back foot.
• Taking short lunges. The step is long enough that the back knee gets near the floor, or there is no room under the thigh for the bell.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings