Kettlebell Pass Between The Legs — start position
Start
Kettlebell Pass Between The Legs — end position
End

Core / Intermediate / Compound (multi-joint)

Kettlebell Pass Between The Legs

A kettlebell exercise for the abs, with the glutes, hamstrings and rear delts assisting.

At a glance

Primary
Abs
Secondary
Glutes, Hamstrings, Rear delts
Equipment
Kettlebell
Movement pattern
Trunk flexion
Level
Intermediate
Type
Core, Compound (multi-joint)

How to do it

  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.

Open in the appGet started

Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — secondary (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — secondary (Back)Hamstrings — secondary (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Abs
  • Secondary: Glutes, Hamstrings, Rear delts

Best for

How specific this exercise is to each movement.

Similar exercises

Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.