Kettlebell Pass Between The Legs

A intermediate strength exercise for the abs, done with a kettlebell.

Kettlebell Pass Between The Legs: finishing position

Main muscles: Abs
Also works: Glutes, Hamstrings and Shoulders
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Kettlebell Pass Between The Legs

Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell Pass Between The Legs

Questions

What muscles does the Kettlebell Pass Between The Legs work?

Mainly the abs, with the glutes, hamstrings and shoulders helping.

Is the Kettlebell Pass Between The Legs good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Kettlebell Pass Between The Legs?

Good alternatives that train the abs: Kettlebell Windmill, Advanced Kettlebell Windmill, Bent Press or Double Kettlebell Windmill.

How many sets and reps of the Kettlebell Pass Between The Legs should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).