Kettlebell Pass Between The Legs

Kettlebell Pass Between The Legs is a coordination - hand transfer along a w path exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Gluteus maximus, Hamstrings, Deltoid
Exercise type: Coordination - hand transfer along a W path

Exercise technique

Position
Place the bell between your feet.
Stance
Stand comfortably wide and push your hips back.
Grip
Take the handle in one hand with natural back alignment.
Path
Pass the weight between your legs to the other hand reaching behind.
W pattern
Alternate forward and backward passes in a narrow W path.
Control
Keep the weight clear of your knees during transfers.
Finish
Slowly lower and release it between your feet.

Key technique points

Maintain the hinge angle.
Start with a small W pattern.
Prepare the receiving hand early.
Release only after the new hand fully grips.
Align your neck with your back.
Do not place a foot beneath the weight.

Common mistakes

Wide swinging

Do not turn the controlled W transfer into a broad pendulum.

Opening the hand early

Do not let the kettlebell become briefly unsupported.

Bending through the lower back

Do not round your back without sending the hips back.

Steering with the knees

Do not change the path by striking the legs.

Rushed hand changes

Do not increase rhythm before securing each grip.

Moving the feet

Do not disrupt balance by changing the support base uncontrollably during a pass.

Frequently asked questions