Kettlebell Romanian Deadlift 10s · no sound

Kettlebell Romanian Deadlift

A kettlebell hinge that loads the hamstrings, glutes, and lower back through a slow, controlled stretch.

Primary muscle
Glutes, Hamstrings
Equipment
Kettlebell
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Stand with feet hip-width apart and hold a kettlebell with both hands in front of your thighs.
  2. Pull your shoulder blades back and brace your core to lock the spine in a neutral position.
  3. Push your hips back and let the kettlebell travel down the front of your legs with a slight knee bend.
  4. Lower the bell until you feel a deep stretch in the hamstrings, usually around mid-shin.
  5. Drive your hips forward to stand back up, keeping the kettlebell close to your body the whole way.
  6. 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.

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