10 Best Kettlebell Pass Between The Legs Alternatives for Core Strength

Ranked Kettlebell Pass Between The Legs Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Pass Between The Legs on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Landmine 180's

   99% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the abs.

   How to perform this exercise

   1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
   2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
   3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
   4. Reverse the motion to swing the weight all the way to the opposite side.
   5. Continue alternating the movement until the set is complete.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
   • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
   • Body position: standing, the same as the Kettlebell Pass Between The Legs
2. Play demonstration

   Progression

   2. Kettlebell Figure 8

   97% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
   4. As the kettlebell comes forward, pass it to the other hand between your legs.
   5. Continue passing the kettlebell between your legs in a figure 8 motion.
   6. Maintain a steady pace and engage your core throughout the exercise.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
   • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
   • Body position: standing, the same as the Kettlebell Pass Between The Legs
   • Balance: harder to stay steady on than the Kettlebell Pass Between The Legs
3. Play demonstration

   3. Landmine 180

   92% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
   2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
   3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
   4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
   • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
   • Body position: standing, the same as the Kettlebell Pass Between The Legs
4. Play demonstration

   4. Spell Caster

   89% match

   • Abs
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
   2. Bend your knees slightly and hinge forward at the waist, keeping your back straight.
   3. Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so.
   4. Return to the starting position and repeat on the other side.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
   • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
   • Body position: standing, the same as the Kettlebell Pass Between The Legs
5. Play demonstration

   5. Barbell Side Bent

   87% match

   • Abs
   • Barbell
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
   2. Keep your back straight and core engaged throughout the exercise.
   3. Slowly bend your torso to the right side, lowering the barbell towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat the movement on the left side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
   • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
   • Body position: standing, the same as the Kettlebell Pass Between The Legs
6. Play demonstration

   6. Assisted Motion Russian Twist

   86% match

   • Abs
   • Medicine-ball
   • Intermediate
   • Isolation

   A good swap when you have a medicine ball to work with, and it still works the abs.

   How to perform this exercise

   1. Sit on the ground with your knees bent and feet flat on the floor.
   2. Hold the medicine ball with both hands in front of your chest.
   3. Lean back slightly, engaging your abs and keeping your back straight.
   4. Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body.
   5. Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
   • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
   • Body position: seated, not standing
7. 

   7. Plate Twist

   86% match

   • Abs
   • Other
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
   2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
   3. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
   4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
8. Play demonstration

   8. Barbell Standing Twist

   84% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down.
   2. Engage your core and keep your back straight throughout the exercise.
   3. Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable.
   4. Pause for a moment at the end of the twist, then slowly return to the starting position.
   5. Repeat the twist to the left side.
   6. Continue alternating twists for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
   • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
   • Body position: standing, the same as the Kettlebell Pass Between The Legs
9. Play demonstration

   9. Dumbbell Palm Rotational Bent Over Row

   83% match

   • Upper Back
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
   2. Bend forward at the hips, keeping your back straight and your knees slightly bent.
   3. Let your arms hang straight down, palms facing your body.
   4. Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
   5. As you pull the dumbbells up, rotate your palms so they face away from your body.
   6. Squeeze your shoulder blades together at the top of the movement.
   7. Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: upper back, not abs
   • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
   • Body position: standing, the same as the Kettlebell Pass Between The Legs
10. Play demonstration

    10. Weighted Russian Twist (Legs Up)

    83% match

    • Abs
    • Weighted
    • Advanced
    • Isolation

    How to perform this exercise

    1. Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together.
    2. Hold the weight with both hands in front of your chest, keeping your elbows slightly bent.
    3. Lean back slightly to engage your core muscles.
    4. Twist your torso to the right, bringing the weight towards the ground on your right side.
    5. Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
    • Equipment: free weights, the same as the Kettlebell Pass Between The Legs
    • Body position: seated, not standing