Kettlebell Romanian Deadlift

An RDL with a kettlebell: the weight stays close to your body, making the hinge easy to control.

• Compound
• Dumbbell
• Beginner

How to do it

• Bell close to your shins, hips back
• Lower until you feel a hamstring stretch
• Extend your hips squeezing your glutes

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Losing lower-back neutrality
• Letting the bell drift away from your body

Muscles worked

Primary

• Glutes
• Hamstrings

Secondary

• Erectors / lower back
• Core / abs

Alternatives

• Romanian Deadlift
• Dumbbell Romanian Deadlift