Kettlebell Romanian Deadlift

Body region

• Legs
• Back
• Glutes

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Adductor Magnus

Holds

• Latissimus Dorsi
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Hold a kettlebell by the handle with both hands, or two kettlebells, in front of the thighs.
2. With soft knees, push the hips back and lower the bell along the legs, back flat.
3. Stop at a strong hamstring stretch and stand by driving the hips forward.

Cues

• Keep the bell close to your legs.
• Brace the core before each rep.

Common mistakes

• Rounding the back.
• Letting the bell swing away from the legs.
• Squatting down instead of hinging.

Variations

• Single-Leg Kettlebell Romanian Deadlift

Alternatives

• Dumbbell Romanian Deadlift
• Romanian Deadlift