Kettlebell Romanian Deadlift

HOW TO DO IT

1. 1Stand with feet hip-width apart holding one kettlebell with both hands.
2. 2Hinge at the hips while pushing your glutes backward.
3. 3Lower the kettlebell along your shins until you feel a hamstring stretch.
4. 4Keep your back flat and knees slightly bent throughout the movement.
5. 5Drive your hips forward to return to the standing position.

COMMON MISTAKES

• Rounding the lower back instead of hinging at the hips.
• Squatting down by bending the knees too much.
• Letting the kettlebell drift away from the body.

TIPS

• Imagine closing a car door with your butt to initiate the hinge.
• Keep the kettlebell close to your legs to reduce lower back strain.
• Focus on feeling the stretch in your hamstrings, not touching the floor.

SAFETY

• Avoid rounding the spine under load to prevent disc injury.

DETAILS

Muscles

Hamstrings

Equipment

Kettlebell

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Romanian deadlift

Load position

At the sides

Arms

Both

Legs

Both

Arms straight or bent

Straight arms

Legs straight or bent

Bent knees

Hand orientation

Pronated (palms down / away)

Body position

Standing

Stance

Shoulder-width