Kettlebell Romanian Deadlift

Description

The kettlebell Romanian deadlift (RDL) is a hip-hinge exercise performed with a kettlebell in each hand. The kettlebell's offset weight challenges grip and stability differently than a dumbbell, and the lower-hanging bell allows a slightly longer range of motion. It is an excellent accessory for hamstring and glute development with home-friendly equipment.

Muscle Group

Back, Glutes, Hamstrings, Hips

Equipment Required

Kettlebell

Kettlebell Romanian Deadlift Instructions

Stand tall with feet hip-width apart, holding a kettlebell in each hand by the handle. The bells hang in front of your thighs with palms facing your body.
Set a soft, fixed bend in your knees and lock that angle in. The knees do not change angle during the lift.
Pull your shoulders back, lift your chest tall, and brace your core hard.
Begin the descent by pushing your hips straight back. Let the kettlebells slide down the front of your legs.
Keep the kettlebells in light contact with your legs the entire way down. Maintain a flat back.
Lower until you feel a strong stretch in your hamstrings — typically when the kettlebells reach mid-shin or below.
Reverse the movement by driving your hips forward to stand back up. Squeeze your glutes hard at the top.
Stand fully tall. Repeat for the desired number of reps.