Kettlebell Pass-Through Lunges

Overview

Difficulty

Medium

Required equipment

• Kettlebell

Main muscles

• Thigh: Quadriceps
  (Musculus quadriceps femoris)
• Buttocks: Large gluteus maximus
  (Musculus gluteus maximus)
• Thigh: Thigh flexor
  (Musculus biceps femoris)

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Training plans

Kettlebell Pass-Through Lunges is a suitable substitute for similar exercises in Thigh training or as a supplement to various training plans.

Kettlebell Pass-Through Lunges: Basics and alternatives

Involved main muscle groups:
Kettlebell Pass-Through Lunges

Kettlebell pass-through lunges add a hand-off to the classic forward lunge. You’ll lower into the lunge, pass a kettlebell beneath your front thigh to your other hand, then stand. Your thighs and butt perform the lunge while your abs steady you as the weight changes sides.

Practice lunges without added weight first. In dumbbell lunges, you keep hold of the weights throughout. For the pass-through, you’ll need a lighter kettlebell that leaves room beneath your thigh for a secure hand-off. Kettlebell figure eights also involve hand changes, but your feet stay wide as the bell travels around your legs.

Correct execution

The lunge gives you a stable position for the hand change. It helps to learn the pass with a light bell and enough space under your front thigh before linking repetitions.

Hold the kettlebell in your left hand and step forward with your right foot. Leave some width between your feet, as if they were on two separate tracks. Bend both knees and lower yourself with your front foot firmly on the floor. Your front knee follows the direction of your toes and doesn’t have to stop behind them.

Steady yourself in the lunge, keeping your rear knee off the floor. Pass the kettlebell beneath your right thigh from the inside to the outside. Bring your right hand beside the thigh to meet it. Take the handle firmly before releasing your left hand, without tossing the weight or knocking your knee.

Let the kettlebell hang beside your right leg, then push through your front foot to stand back up, keeping the weight low at your side. Next, step forward with your left leg and pass the bell back into your left hand.

If you can’t pass the kettlebell beneath your thigh without losing your balance or changing your leg position, use a smaller bell or practice ordinary lunges first. Choose a stride and depth you can control before adding the hand change.

Video tutorial

Step-by-step instructions

Stand upright with a manageable kettlebell in your left hand.

Step forward with your right foot, leaving enough width to balance.

Bend both knees and lower yourself, keeping your whole right foot on the floor.

Pass the kettlebell beneath the right thigh into your right hand and secure the handle before letting go.

Push through your front foot to stand up and step your right foot back beside your left, with the kettlebell beside your right leg.

Lunge forward with your left leg and transfer the bell into your left hand; continue alternating with control.

Common mistakes

Letting go before your other hand has the handle turns the pass into a catch, so slow down and keep hold until your receiving grip is secure. Twisting around your front knee to chase the kettlebell is another mistake: bring your hand beside your thigh to meet it.

Rushing into the next lunge can hide a loss of balance. Stand upright between repetitions. Keep your front knee in its natural path rather than pushing it outward or holding it far back for clearance. Choose a comfortable stride and depth, and a kettlebell that fits under your thigh.