Lunge Pass Through

Also called kettlebell lunge pass, lunge pass under and pass through lunge.

Works

Hamstrings, plus calves, glutes and quads

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.

1. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
2. As you lunge, pass the kettlebell under your front leg to your opposite hand.
3. Pressing through the heel of your foot, return to the starting position.
4. Repeat the movement for the recommended amount of repetitions, alternating legs.

Cues

• Step forward into the lunge.
• Pass the bell under the front leg.
• Back knee nearly touching.
• Drive up, switch legs.

Common mistakes

• Leaning to reach.
• Front knee caving.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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