Kettlebell Oblique Pass Through
Lying kettlebell pass between hands under raised knees with a twist — combined oblique flexion and rotation under load.
Level: Foundation
Primary: Abs
Movement: Isolation
Tags: Rotational
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The obliques drive the rotational element. The rectus abdominis braces continuously. The hip flexors hold the knees raised. The deltoids guide the kettlebell. As a combined movement, this loads the trunk through both spinal flexion and rotation.
How to perform
Setup
Lie on your back with knees bent and feet flat. Hold a kettlebell in one hand with the arm extended. Trunk braced.
Execution
Pass the kettlebell under the raised knees from one hand to the other while performing a twisting crunch motion. Rotate through the obliques. Continue alternating sides.
Common mistakes
- Letting the knees drop.
- Going too fast and losing control.
- Going too heavy.
- Not pausing at the contracted positions.
- Holding the breath.
Progressions and regressions
Regress to bodyweight Russian twists. To progress, increase weight or slow the tempo.
Programming notes
Rotational trunk work. 3 sets of 10-15 per side, twice a week.
