Kettlebell Romanian Deadlift

Exercise Information

  • Alternative Names: Romanian deadlift with kettlebells
  • Type: Strength
  • Experience Level: Beginner, intermediate
  • Equipment: Kettlebell
  • Muscles Targeted: Hamstrings, glutes, lower back, abs, lats
  • Mechanics: Compound
  • Average Number of Sets: 2-4 with 6-12 reps each
  • Variations:
  • Alternative: Stiff-legged barbell deadlift, stiff-legged dumbbell deadlift

The kettlebell Romanian deadlift is performed in the same way as the dumbbell version except that you hold a single kettlebell with both hands in front of you.

Kettlebell Romanian Deadlift Exercise Information

  • Alternative Names: Romanian deadlift with kettlebells
  • Type: Strength
  • Experience Level: Beginner, intermediate
  • Equipment: Kettlebell
  • Muscles Targeted: Hamstrings, glutes, lower back, abs, lats
  • Mechanics: Compound
  • Average Number of Sets: 2-4 with 6-12 reps each
  • Variations:
  • Alternative: Stiff-legged barbell deadlift, stiff-legged dumbbell deadlift

As an effective muscle and strength builder, it can be used along with common exercises like rack pulls, jump shrugs, deadlifts, and snatches.

You may also use it for warming up before performing heavy lifting workouts to improve muscle fiber engagement and as a finisher to increase metabolic rate and burn more calories.

How to do Kettlebell Romanian Deadlift

Kettlebell Romanian Deadlift

Start with a light- or medium-weight kettlebell, ranging from 20-35 lbs. Holding a kettlebell by its horns, hinge at the hips to lower the weight until you feel a stretch in your hamstrings.

Romanian Deadlift with Kettlebell Tips

  • As you slightly bend your knees to do the hinge, your body weight shifts to your heels. Make sure that the weight distributes throughout your foot by not raising your heels.
  • Keep the kettlebell close to your body so that it just touches your legs during the lift.

Alternative Exercises

  1. Stiff-Legged Barbell Deadlift
  2. Stiff-Legged Dumbbell Deadlift

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