Kettlebell Romanian Deadlift
A hip-hinge exercise using a kettlebell that targets the hamstrings, glutes, and lower back to build posterior chain strength and stability.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Adductors, Traps, Forearms
Popularity Score
8
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
10/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Adductors
4/10Adductor Magnus
Traps
3/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength sets.
How to Perform
Stand tall with feet hip-width apart, holding a kettlebell with both hands in front of your thighs. Maintain a tall chest and slightly bend your knees.
- Initiate the movement by pushing your hips straight backward, maintaining a long spine.
- Lower the kettlebell down the front of your legs, keeping it close to your body.
- Stop the descent just before your lower back rounds or you feel a deep hamstring stretch.
- Drive your hips forward, squeezing the glutes forcefully to return to the upright starting position.
Coaching Tips
Form Cues
- Hips back, not down
- Maintain long spine
- Squeeze glutes hard
- Keep KB close
Breathing
Inhale while hinging and lowering the weight; exhale forcefully as you drive your hips forward to stand. Brace your core throughout the movement.
Tempo
3-0-1
Range of Motion
Lower the kettlebell until it reaches mid-shin height or the point immediately before the lumbar spine flexes.
Safety
Safety Notes
- Keep the weight light until hip hinge mechanics are mastered.
- Stop the eccentric phase immediately if you feel sharp lower back pain.
- Focus on hamstring stretch, not how low the weight goes.
Spotting
Not recommended; use lighter weight or terminate the set if form breaks down.
Common Mistakes
- Bending the knees too much
- Rounding the lower back
- Allowing shoulders to slump forward
When to Avoid
- acute lower back pain
- severe hamstring strain
Flexibility Needed
- adequate hamstring flexibility
Build Up First
- mastered bodyweight hip hinge
- ability to maintain neutral spine under load
Also known as
KB RDL, Kettlebell Stiff-Leg Deadlift, Kettlebell Hip Hinge
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