Kettlebell Lunge Pass Through

Setup

1. 01Hold a light to moderate kettlebell in one hand at your side.
2. 02Stand tall with feet hip width apart.
3. 03Clear enough floor space to lunge forward safely.

Execution

1. 01Step forward into a lunge, lowering the back knee toward the floor.
2. 02At the bottom, pass the kettlebell under the front thigh to the opposite hand.
3. 03Drive through the front foot to stand back up or step through to the next lunge.
4. 04Alternate legs, passing the bell under the lead leg on every rep.

Checkpoints

• -Torso stays tall while the bell passes underneath; only lean as much as needed.
• -Front knee tracks over the toes, and the back knee lowers under control.
• -The handoff is deliberate, with a firm grip before releasing the passing hand.
• -Hips stay square to the front through the exchange.

Common mistakes

• -Rounding the back excessively to reach under the leg.
• -Rushing the handoff and fumbling the bell.
• -Letting the front knee cave inward during the pass.
• -Using a bell too heavy to control one-handed.