Stand with a kettlebell held in front of your hips and perform a hip hinge to load the hamstrings and glutes. Move by pushing the hips back while keeping a neutral spine and a small bend in the knees.
How to do the Kettlebell Romanian Deadlift#
- Stand with feet hip-width apart and hold the kettlebell by the handle with both hands in front of your thighs.
- Brace your core, keep your chest up, and maintain a flat back throughout the movement.
- Push your hips back and hinge forward, allowing the kettlebell to travel down close to your legs until you feel a stretch in the hamstrings (just below the knees or mid-shin).
- Stop the descent when your torso is angled forward but your back stays neutral, then drive your hips forward to return to standing.
- Squeeze the glutes at the top and reset your position before the next rep.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus)
- Secondary: Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis)
Common mistakes#
- Rounding the lower back instead of hinging at the hips.
- Bending the knees too much and turning it into a squat.
- Letting the kettlebell drift away from the legs.
- Using momentum to swing the weight up instead of a controlled hip drive.
