Lower body
Kettlebell Romanian deadlift
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Lowered hingeKettlebell
Start standing and hinge with one bell held in both hands. Keep a soft knee bend as your hips move back; the bell need not touch the floor.
How to do it
Begin standing
Lift the bell with a controlled deadlift. Stand hip-width apart with both hands on the handle and arms long in front of your thighs.
Soften your knees
Brace your middle and keep this slight knee bend rather than sinking into a squat.
Push your hips back
Lower the bell close to your legs with a long spine. Stop at hamstring tension before your back rounds, even if the bell stays above your knees.
Stand through your hips
Press through both feet and bring your hips forward without leaning backward. After the set, bend your knees as needed to place the bell down.
Find your form
Keep in mind
- Keep your neck in line with your back.
- Let control determine the depth.
Watch out for
- Bending deeply at the knees instead of hinging.
- Reaching for the floor or letting the bell drift away.