Pass Between The Legs (Kettlebell)

A core and coordination exercise passing a kettlebell between legs in a W pattern to enhance core stability and hip mobility.

Instructions

1. Place kettlebell between your legs and take a comfortable stance, slightly wider than shoulder-width.
2. Bend over by pushing your buttocks back and keeping your back flat.
3. Pick up kettlebell with one hand and pass it to the other hand between your legs.
4. The receiving hand should reach from behind the legs to grab the kettlebell.
5. Continue passing the kettlebell back and forth in a rhythmic pattern between your hands.
6. Complete prescribed reps, moving the kettlebell in a smooth W pattern.

Tips

• Keep your back flat and core engaged throughout to prevent lumbar strain and maximize stability.
• Maintain a stable, wider stance to allow fluid passing between your legs.
• Move the kettlebell smoothly with controlled transitions for optimal core engagement.
• Increase difficulty by using heavier kettlebells or accelerating the passing pace.
• This exercise improves core stability, hip mobility, coordination, and body awareness.