Romanian Deadlift (Kettlebell)

How to do it

1. Stand with your feet between hip and shoulder width and hold the kettlebell handle with both hands in front of your thighs.
2. Soften your knees and brace your core.
3. Slide your hips back and lower your trunk with a neutral spine and straight arms.
4. Lower the bell past your knees until you feel your hamstrings stretch.
5. Drive your hips forward to stand tall.

Key cues

• Knees soft and fixed
• Hips back
• Neutral spine
• Bell close to the legs
• Squeeze up to stand

Common mistakes

• Rounding the back
• Bending the knees so much that it becomes a squat
• Letting the bell drift away from the legs

Muscles worked

Primary

Glutes, hamstrings and lower back

Secondary

Forearms and abs

Equipment

Kettlebell.

Variations

• Romanian Deadlift (Barbell)

  Barbell · Glutes, lower back · Hinge

• Romanian Deadlift (Dumbbell)

  Dumbbell · Glutes, lower back · Hinge

• Romanian Deadlift (Smith Machine)

  Machine · Hamstrings, glutes · Hinge

References

1. StrengthLog: Romanian Deadlift
2. BarBend: Kettlebell Deadlift