Kettlebell Romanian Deadlift
Kettlebell Romanian Deadlift is a hip hinge exercise targeting hamstrings and glutes to build posterior chain strength and improve hip mechanics; used for stability and injury prevention.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Lats
Accessory Muscles
Forearms, Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Lats
3/10Forearms
2/10Flexors
Traps
2/10Lower Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart, holding a kettlebell with both hands in front of your thighs. Maintain a neutral spine, engage your core, and keep knees slightly bent.
- Push hips back to initiate the hinge, keeping shins vertical.
- Lower the kettlebell along your legs until you feel a hamstring stretch or torso is parallel to the ground.
- Keep the kettlebell close to your body throughout the descent.
- Drive hips forward through heels to stand up, squeezing glutes at the top.
- Avoid hyperextending your lower back at the top position.
Coaching Tips
Form Cues
- Hinge from hips, not squat.
- Keep back flat and neutral.
- Squeeze glutes to stand.
- Track kettlebell close to legs.
- Push hips back like closing a door.
Breathing
Inhale as you hinge and lower the kettlebell, exhale as you drive hips forward to stand.
Tempo
3-1-1
Range of Motion
Lower until hamstrings stretch deeply or kettlebell reaches mid-shin level, with torso parallel to floor; return to full hip extension without arching back.
Safety
Safety Notes
- Avoid if acute lower back pain exists.
- Start with light weight to master form.
- Warm up hips and hamstrings first.
- Stop if sharp pain in back or hamstrings occurs.
Spotting
Spotting not typically needed; use lighter weight or rack safeties if progressing to heavier loads to prevent lower back strain.
Common Mistakes
- Rounding the back during hinge.
- Using too much knee bend like a squat.
- Allowing kettlebell to swing away from body.
- Hyperextending lower back at top.
- Not engaging core for stability.
When to Avoid
- Acute lower back injury
- Hamstring strains
Flexibility Needed
- Adequate hamstring flexibility for hinge
- Hip mobility for full extension
Build Up First
- Mastery of basic hip hinge pattern
- Proper core bracing technique
Also known as
Kettlebell RDL, KB Romanian Deadlift, Kettlebell Hip Hinge
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