Kettlebell Romanian Deadlift
Strengthen your posterior chain! Target glutes & hamstrings with the Kettlebell Romanian Deadlift. Improve your hip hinge and build a stronger back.
The Kettlebell Romanian Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: kettlebells.
Required Equipment
Kettlebell Romanian Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Kettlebell Romanian Deadlift Variations and Alternatives
How to do the Kettlebell Romanian Deadlift
Stand with your feet hip-width apart, knees slightly bent, holding a kettlebell in front of your thighs using both hands with a neutral grip.
Keeping your back straight and core engaged, hinge at the hips, pushing your buttocks back.
Lower the kettlebell just past the knees, maintaining a slight bend in the knees and keeping the back straight (don't let your lower back round).
Without rounding your back, push your hips forward to stand up, squeezing the glutes at the top of the movement.
Repeat for the desired number of repetitions while maintaining proper form.
Remember to breathe in on the way down and breathe out on the way up. The focus of this exercise is on the hamstrings and glutes, so make sure the movement is driven by the hip hinge rather than the lower back. Keep the kettlebell close to your legs through the entire movement to ensure proper form and to engage the target muscles effectively.
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Kettlebell Romanian Deadlift FAQs
What muscles does the Kettlebell Romanian Deadlift work?
The Kettlebell Romanian Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kettlebell Romanian Deadlift?
Kettlebells.
Is the Kettlebell Romanian Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Romanian Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Romanian Deadlift variations and alternatives?
Similar exercises include the Barbell Romanian Deadlift, Barbell Romanian Deadlift to Row, Barbell Romanian Sumo Deadlift and Bodyweight Behind-Head Romanian Hand Deadlift.
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