Kettlebell Lunge Pass Through

Muscles worked

Setup

1. Stand tall with feet hip-width apart, holding a kettlebell in your right hand at your side.
2. Engage your core and pull your shoulder blades back and down to maintain a neutral spine.
3. Ensure your gaze is forward to help maintain balance throughout the movement.

How to do it

1. Step forward with your left leg into a lunge, inhaling as you lower your hips until both knees are bent at 90-degree angles.
2. At the bottom of the lunge, pass the kettlebell under your front thigh from your right hand to your left hand.
3. Exhale and drive through the front heel to return to the starting position, now holding the kettlebell in your left hand.
4. Repeat the movement by stepping forward with your right leg and passing the kettlebell from your left hand to your right hand.

Form checklist

• Keep your torso upright; do not round your back or lean excessively forward to pass the weight.
• Ensure your front knee stays tracked over your mid-foot and does not cave inward.
• Maintain a 'proud chest' to prevent the kettlebell from pulling your shoulders forward.
• Keep the back knee hovering just an inch off the ground for maximum muscle recruitment.

Pro tips

• Focus on a seamless hand-off; the pass should be a fluid motion that doesn't cause a pause at the bottom of the lunge.
• Squeeze your glutes at the top of each rep to reset your pelvis and ensure full hip extension before the next step.

Make it harder

• Perform the exercise as a walking lunge pass-through to increase the demand on balance and momentum control.
• Slow down the eccentric (lowering) phase to 3 seconds to increase time under tension for the quads and glutes.

Frequently asked

What muscles does the kettlebell lunge pass through work?

The kettlebell lunge pass through primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell lunge pass through?

The kettlebell lunge pass through uses kettlebell.

Is the kettlebell lunge pass through good for beginners?

The kettlebell lunge pass through is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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