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How to do it
- Stand with feet hip-width apart and hold a kettlebell with both hands in front of your thighs.
- Pull your shoulder blades back and brace your core to lock the spine in a neutral position.
- Push your hips back and let the kettlebell travel down the front of your legs with a slight knee bend.
- Lower the bell until you feel a deep stretch in the hamstrings, usually around mid-shin.
- Drive your hips forward to stand back up, keeping the kettlebell close to your body the whole way.
- Squeeze your glutes hard at the top and reset your brace before the next rep.
Common mistakes
- Turning the lift into a squat by bending the knees instead of pushing the hips back.
- Rounding the lower back as the kettlebell lowers, which loads the spine instead of the hamstrings.
- Letting the kettlebell drift away from the body, which pulls the lifter forward and strains the back.
- Hyperextending the lower back at lockout instead of standing tall with squeezed glutes.
Muscles worked
- Primary
- GlutesHamstrings
- Secondary
- Abs
Good to know
- What muscles does the Kettlebell Romanian Deadlift work?
- Mainly the glutes and hamstrings. It also works the abs.
- What equipment do you need for the Kettlebell Romanian Deadlift?
- It uses a kettlebell. Without it, the Band Romanian Deadlift and the Dumbbell Deadlift train the same muscles the same way.
- Is the Kettlebell Romanian Deadlift good for beginners?
- GymVim rates it beginner.