Kettlebell Lunge Pass Through 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Lunge Pass Through is a dynamic lower-body exercise that primarily targets the glutes while also engaging the quadriceps as secondary muscles. Using a kettlebell, the movement combines a forward lunge with a controlled pass of the kettlebell under the leading thigh from one hand to the other, challenging both strength and coordination. This compound exercise develops lower-body power, hip stability, and balance, while also activating the core to maintain proper posture and control during the kettlebell transfer. It is effective for building functional strength, improving unilateral leg strength, and enhancing overall lower-body stability.
How to Perform
Begin by stepping forward with your right leg into a lunge, keeping your torso upright, your front knee aligned over your ankle, and your front thigh nearly parallel to the floor.
While holding the kettlebell, carefully guide it under your right leg from your right hand to your left hand, keeping the movement controlled to maintain balance.
Press through your front heel to rise back to a standing position, bringing the kettlebell into your left hand as you return to center.
Switch sides by stepping forward with your left leg into a lunge, ensuring proper knee and hip alignment, and pass the kettlebell beneath your left thigh from your left hand to your right hand.
Push off your left leg to return to a standing position, ready to repeat the sequence, maintaining core engagement and steady breathing throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Choose an Appropriate Weight: Avoid selecting a kettlebell that is too heavy. Begin with a lighter weight to get comfortable with the movement, ensuring proper form. Using a weight that is too heavy can compromise your balance and increase the risk of muscle strain.
Focus on Smooth Execution: This exercise emphasizes control rather than speed. Move deliberately when passing the kettlebell under your leg, maintaining a steady and fluid motion between hands instead of rushing through the movement.
Maintain Proper Lunge Alignment: Ensure each lunge is stable and balanced. Your front knee should stay directly above your ankle, and your rear knee should hover close to the ground without collapsing. Avoid leaning forward or letting your knee drift past your toes, as this can reduce effectiveness and increase injury risk.
Engage Your Core Throughout: Keep your abdominal muscles engaged during the lunge and kettlebell pass to stabilize your torso and protect your lower back.
Breathe Consistently: Inhale as you step into the lunge and exhale as you push back to standing, maintaining controlled breathing to support balance and strength.
How Not to Perform
Don’t Use Excessive Weight: Avoid choosing a kettlebell that is too heavy, as it can throw off your balance, strain your muscles, and reduce control during the pass-through. Start lighter and progress gradually.
Don’t Rush the Movement: Passing the kettlebell quickly under your leg defeats the purpose of the exercise. Fast, uncontrolled movements can shift effort away from the glutes and quads and increase injury risk.
Don’t Let the Front Knee Drift Forward: Your front knee should stay aligned directly above the ankle. Allowing it to move past the toes can strain the knee joint and reduce glute activation.
Don’t Collapse the Rear Knee: Dropping your back knee to the floor or leaning heavily onto it decreases balance, wastes energy, and reduces the effectiveness of the glute engagement.
Don’t Let Your Torso Lean Forward: Keep your chest upright and core tight. Leaning forward shifts work from the glutes to the lower back, increasing injury risk.
Don’t Lose Core Engagement: Failing to activate your abs can make the movement unstable and inefficient, causing energy loss and improper focus on target muscles.
Don’t Neglect Controlled Breathing: Holding your breath or breathing erratically reduces stability and endurance. Inhale stepping forward, exhale pushing back to standing.
Don’t Drop the Kettlebell: Passing the kettlebell without control or letting it swing wildly can disrupt form, reduce glute activation, and risk hitting your leg or foot.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
