Kettlebell Romanian Deadlift

Kettlebell Romanian Deadlift


This exercise involves holding a kettlebell with both hands and hinging at the hips to lower the weight towards the ground while keeping the back straight. It primarily targets the hamstrings and glutes.

Muscle Group

Equipment Required

Kettlebell Romanian Deadlift Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell in both hands in front of your thighs.
  2. Engage your core and keep your back straight as you hinge forward at the hips, pushing your butt back and lowering the kettlebell towards the ground.
  3. Lower the kettlebell until you feel a stretch in your hamstrings, but be sure to keep your back straight and avoid rounding your spine.
  4. Pause for a moment at the bottom of the movement, then use your hamstrings and glutes to pull yourself back up to the starting position.
  5. Repeat for the desired number of reps.

Kettlebell Romanian Deadlift Form & Visual

Kettlebell Romanian Deadlift

Kettlebell Romanian Deadlift Benefits

  • Strengthens the posterior chain muscles including the glutes, hamstrings, and lower back
  • Improves hip hinge movement pattern and overall hip mobility
  • Increases grip strength and forearm endurance
  • Can be modified for different fitness levels and goals
  • Helps to prevent lower back pain and injury

Kettlebell Romanian Deadlift Muscles Worked

  • Hamstrings
  • Glutes
  • Lower back
  • Core

Kettlebell Romanian Deadlift Variations & Alternatives