Kettlebell Lunge Pass Through
What Kettlebell Lunge Pass Through really gives you is control through the whole range, driven by an offset kettlebell centre of mass.
How to do Kettlebell Lunge Pass Through
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Take a step forward with your right foot, lowering your body into a lunge position.
- As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
- Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
- Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
- Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.
Kettlebell Lunge Pass Through Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Lunge Pass Through Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Kettlebell Lunge Pass Through
Swap Kettlebell Lunge Pass Through For
Kettlebell Lunge Pass Through — Frequently Asked Questions
How do you do the Kettlebell Lunge Pass Through?
Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. Take a step forward with your right foot, lowering your body into a lunge position. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Lunge Pass Through work?
The Kettlebell Lunge Pass Through primarily targets the glutes. It is classified as a legs exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Lunge Pass Through should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Lunge Pass Through good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Lunge Pass Through?
Try the Barbell Jefferson Squat, Trap Bar Deadlift or the Walking Lunge. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
