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Kettlebell Pass Between The Legs

Kettlebell Pass Between The Legs is a compound strength movement working the abs with the glutes, hamstrings, and shoulders assisting, 4 muscle groups in all. Rated intermediate; needs kettlebells. 92 of the other 872 exercises here hit the same primary muscle, closest being Spider Crawl.

Kettlebell intermediate strength compound pull
Kettlebell Pass Between The Legs — starting position, working the absKettlebell Pass Between The Legs — end position, working the abs

How to do the 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.

Muscles worked

RoleMuscles
Primary abs
Secondary glutes, hamstrings, shoulders
Equipmentkettlebell
Difficultyintermediate
Type compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Spider Crawl Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight Butt-Ups Bodyweight

Easier than the Kettlebell Pass Between The Legs

Same movement pattern, lower entry difficulty — work up from here.

Landmine 180's beginner · Barbell Spell Caster beginner · Dumbbell One-Arm Medicine Ball Slam beginner · Medicine Ball

Harder than the Kettlebell Pass Between The Legs

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Barbell Ab Rollout - On Knees expert · Barbell

Superset the Kettlebell Pass Between The Legs with

Opposing lower back work — alternate sets without extra rest.

Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back Weighted Ball Hyperextension lower back Stiff Leg Barbell Good Morning lower back

Common questions

What muscles does the Kettlebell Pass Between The Legs work?

The Kettlebell Pass Between The Legs primarily works the abs, with the glutes, hamstrings, and shoulders as secondary movers. Barbell Rollout from Bench, Bent Press, and Kettlebell Windmill train the same muscle, across 9 equipment types.

What equipment do you need for the Kettlebell Pass Between The Legs?

Kettlebells. Without kettlebells, Spider Crawl, 3/4 Sit-Up, and Air Bike train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Kettlebell Pass Between The Legs suitable for beginners?

It is rated intermediate. Start with Landmine 180's, Spell Caster, and One-Arm Medicine Ball Slam and work up.

Where should the Kettlebell Pass Between The Legs go in a workout?

Early — the Kettlebell Pass Between The Legs is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Barbell Deadlift and Hyperextensions With No Hyperextension Bench later.

Similar exercises

Barbell Rollout from Bench Barbell Bent Press Kettlebell Kettlebell Windmill Kettlebell Landmine 180's Barbell Spell Caster Dumbbell Double Kettlebell Windmill Kettlebell

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