Certain exercises crop up in every strength training program, like squats, deadlifts and lunges.
Repeating these moves and adding load to them can help you get stronger, but after a time, they inevitably begin to feel repetitive.
Someone who knows that all too well is Roxanne Russell, a personal trainer with more than 700 dumbbell and kettlebell workouts on her YouTube channel, Workout With Roxanne.
Having spent so much time devising workout routines, she’s well-versed in finding fresh twists to add to foundational moves.
“I like to have a good amount of variety,” she tells Fit&Well, and says adding new challenges to well-known exercises helps to keep people engaged and motivated to exercise.
Case in point is the kettlebell lunge pass-through—a movement most people haven’t tried, but Russell says would benefit from.
What is the kettlebell lunge pass-through?
You’ve probably come across a lunge before, or some variation of it. It’s a unilateral exercise that challenges your lower-body muscles and your balance.
Once you’ve mastered the form and are looking to progress the movement, Russell recommends passing a kettlebell between your legs from one hand to the other mid-lunge.
Russell says the move is a great challenge for your brain, testing your coordination and forcing you to think about how you’re moving. It’s also great for glute activation.
“It has similar benefits to a lunge, but you’re hinging forward when you pass the kettlebell,” says Russell, “which means you’re using your glutes more than your quads.”
How to do the kettlebell lunge pass-through
You’ll need a kettlebell to do this move.
“Start with a light weight to get used to the movement,” says Russell.
Getting the form right is crucial, not only to ensure you activate your glutes, but to avoid injuring your back.
“Don’t arch the upper back—make sure to hinge forward,” says Russell.
Here’s a step-by-step guide to the lunge pass through:
- Stand with your feet slightly wider than hip-width apart, holding a kettlebell in your right hand.
- Step back with your right foot, bending both knees to lower.
- As you lower, hinge forward from the hips and pass the kettlebell between your legs to your left hand.
- Push through your left leg to stand up, bringing your right foot forward to meet your left, returning to the hip-width stance.
- Repeat on the other side, alternating legs with each rep, for 16 to 20 reps.
Add the lunge pass-through to your workouts regularly for a few weeks, and you should start to see improvements in your lower-body strength, coordination and balance.
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