Kettlebell Pass Between The Legs

How to do it

1. Stand with your feet wider than your shoulders, holding a kettlebell in one hand.
2. Hinge at the hips with a flat back and brace your stomach.
3. Pass the bell backward between your legs and take it with the other hand.
4. Bring that hand forward around the outside of the leg to the front.
5. Pass it back through again, alternating hands each time.
6. Keep the shoulders square and the hips hinged throughout.

Common mistakes

• Letting the hips twist as the bell passes. The pass travels around a still body; turning to help it is the trunk giving up the anti-rotation work.
• Standing up between passes. The hinge is the position; rising means the bell swings instead of being handed across.
• Swinging the bell rather than passing it. It is handed from one hand to the other, not thrown — momentum decides where a dropped bell goes.
• Choosing a heavy bell. The hand-off happens out of sight behind your legs, which is the wrong place to be uncertain about a grip.

Muscles worked

Primary

• Abs

Secondary

• Glutes
• Hamstrings
• Shoulders