Kettlebell Romanian Deadlift

How to perform the Kettlebell Romanian Deadlift

1. Hold a kettlebell in each hand, or one bell in both hands, in front of the thighs standing tall.
2. Soften the knees into a fixed bend and brace the core before descending.
3. Push the hips back and lower the kettlebells down the front of the legs, keeping them close.
4. Let the bells hang straight down under the shoulders so the load stays over the mid-foot.
5. Descend to a hamstring stretch with a flat back, stopping before the back rounds.
6. Drive the hips forward to stand and squeeze the glutes without leaning back.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the kettlebells swing forward away from the legs and loading the lower back.
• •Bending the knees further as the bells descend, shifting work to the quads.
• •Rounding the back to lower the bells past the hamstrings stretch.
• •Yanking out of the bottom rather than smoothly reversing the hinge.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.