Hamstrings
Kettlebell Romanian Deadlift
The Kettlebell Romanian Deadlift is a strength exercise with a kettlebell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
How to do it
- Hold a kettlebell by the handle with both hands in front of your hips and stand hip-width.
- Unlock the knees slightly and keep that bend fixed.
- Push the hips back and let the bell slide down close to the thighs.
- Stop at a strong hamstring stretch, usually around the knees or just below.
- Drive the hips forward to stand tall with the glutes squeezed.
Tips
- Keep the bell close to the legs so the hips carry the load.
- Pull the shoulders down to keep the upper back set.
Common mistakes
- Letting the bell swing out in front.
- Squatting the weight down.
- Rounding the back to reach the floor.
Muscles worked by the Kettlebell Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Kettlebell Romanian Deadlift alternatives
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Frequently asked questions
What muscles does the Kettlebell Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Kettlebell Romanian Deadlift good for beginners?
The Kettlebell Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Kettlebell Romanian Deadlift?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Hip Hinge. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Romanian Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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