Introduction.

The Kettle Bell Romanian Deadlift is a lower body exercise that primarily targets the hamstrings, but also works the calves, glutes and lower back. This is a compound exercise which is well suited to intermediate lifters.

Alternatives.

Technique.

  • Grab a kettle bell with both hands. Stand up with your legs shoulder width apart and knees slightly bent.
  • Push your hips backwards and lower the kettle bell keeping it close to your legs at all times. Keep a neutral spine (back flat) and avoid rounding your back.
  • When you feel a slight stretch in your hamstrings, stand back up to the start position by extending your hips forwards and again keep the kettle bell close to your legs.

Leg Muscle Diagram.

Leg Muscles