Exercise guide
Lunge Pass Through
The Lunge Pass Through combines a forward lunge with a kettlebell handoff beneath the front thigh. The quadriceps and glutes drive the lunge, while the hamstrings and calves assist and the trunk stabilizes the changing load.
Training context
Benefits of the Lunge Pass Through
Passing the kettlebell changes which side holds the load and adds coordination to a standard forward lunge. The handoff should remain secondary to the lower-body position.
Use a light kettlebell until it can be passed without twisting, dropping the chest, or losing balance. The movement can also be performed as a reverse lunge for some athletes.
Technique overview
Complete the handoff near the bottom of the lunge
Step forward and lower into a stable lunge. Pass the kettlebell beneath the lead thigh into the opposite hand while keeping the front foot planted. Drive through the lead leg to return to standing. Alternate sides only after balance is restored.
Treat this as an overview and use a range, pace, and setup you can control.