Kettlebell Romanian Deadlift

The kettle bell roman deadlift is one of the best leg exercises you can do, and it’s often overlooked.   It’s a great exercises to work your hamstrings and glutes (butt) but when done properly, you’ll feel it work your abs and core muscles as well. 

For you newbies that may be asking “what is a kettlebell” – The Kettlebell is a large cast-iron ball shaped weight with a single handle.  Most weight lifting fans seem to focus only on the free weights or machines in the gym and for this reason gym owners seem to tuck their kettlebells off into the corner.  If you can’t find them easily ask one of your gym personal trainers.  If you’re a fan of crossfit training, then you’re already familiar 🙂  Kettlebell workouts can be a great fat burning workout as well.

The Kettlebell Romanian Deadlift is similar to a roman deadlift done with a barbell or dumbells.  Some would argue that the kettlebell roman deadlift is more impactful because you’re holding the weight in front of you with both hands, while others would argue that it’s more of a beginner deadlift move.  Regardless, a kettlebell workout is a great addition to any routine!

Here are some tips for performing a Kettlebell Roman Deadlift:

1. With you feet about shoulder width apart, reach down and grab your kettlebell with both hands with palms facing in. Before you begin the movement remember to keep your abs tight, your head and face looking forward, and keep your shoulder blades retracted.  The goal isn’t to let the weight pull your arms / shoulders as you lower it, this isn’t a back focused exercises like a row. You might also want to use a pair of gloves for kettlebells or kettlebell grips.

2. Slowly bend to lower the weight to the floor by pushing your hips backwards.  This movement focuses on the hips not the back.  If you’re feeling strain in your lower back, reduce your weight or have a personal trainer coach you on your form.

3. Keep your arm relaxed and straight as you allow the kettlebell to lower towards the floor. A slight bend in the knee is okay, but this isn’t a squat so try to focus on your butt and hamstrings as your power source.  As you lower the weight don’t allow it to swing too far in front of you.  If you were using a barbell for this exercises it would be just grazing your knees as you lower it.

4. Don’t round your back.  It’s important to maintain your posture throughout this movement. Return to the starting position and repeat.

The Kettlebell Romanian Deadlift can be a really powerful exercises when performed properly.  If you focus on form and not on lifting huge amounts of weight you should be able to master this move in no time!