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.
- Hip thrust
- Cable pull-through
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.
