Strength Training · Bodybuilding
Kettlebell Romanian Deadlift
The kettlebell Romanian deadlift is a standing hip-hinge exercise that trains your hamstrings and glutes as you lower the bells down your legs and return upright.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet hip-width apart, holding a kettlebell in each hand in front of your thighs.
- Bend your knees slightly.
- Lower the bells close to your legs by pushing your hips backward.
- Stop the descent when you feel a firm stretch in your hamstrings.
- Drive your hips forward to return to standing.
Form cues
- Brace your belly before lowering.
- Keep your whole foot planted.
- Let your gaze follow your torso.
Common mistakes
- Turning the hinge into a squatKeep your knee bend nearly unchanged as your hips travel backward.
- Rounding your lower backShorten the lowering range to maintain your back's natural shape throughout the rep.
- Leaning back at the topFinish with your ribs stacked over your pelvis rather than arching backward.
Safety
Excessive weight or lowering beyond your controlled range can strain your lower back or hamstrings. A slipping grip can drop a bell onto your foot.
- Practice with light bells before increasing the load.
- End the set when your grip starts slipping or your movement becomes jerky.
- Set the bells down with a controlled bend through your hips and knees.
If you have current back pain or a recent hamstring injury, ask a physiotherapist about an appropriate load and range before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves you able to complete about two more controlled reps.