How to Do Kettlebell Romanian Deadlift Properly

The kettlebell Romanian Deadlift is fondly referred to as the kettlebell RDL. This exercise is well-loved because not only do you require just a single kettlebell, but it does not require too much space. Hence, you can do it very effectively from home.

HOW TO DO KETTLEBELL ROMANIAN DEADLIFTS

  • Stand with your feet slightly wider than shoulder-width apart. Take a hold of the kettlebell with both your hands with the palms facing towards you.
  • Assume a proud chest, which is thrusting your chest out a bit by bringing the shoulders blades first down, and then back. Your workout will start from this position.
  • Breathe in deeply and bend jus the hips, nowhere else.
  • Drag the kettlebell along the length of your thighs till it gets to a point halfway down your shins. Do not lose the proud chest throughout this movement. If there is some tension from the back of your legs, you are doing the right thing.
  • At the point halfway down your shins, breathe out. Drive your heels on the ground and engage your glutes and hamstrings, extend your knees and hips and assume the starting position.
  • The kettlebell should remain in constant contact with your legs.
  • Do as many reps as you wish.

KETTLEBELL ROMANIAN DEADLIFTS MUSCLES WORKED

This exercise varies slightly from the conventional deadlift in that the latter focuses more on the quadriceps and the posterior chain.

The kettlebell Romanian deadlifts on the other hand put special focus on the glutes and hamstring muscles.

If you are doing this exercise the right way, one important cue you cannot miss is that tell-tale stretch throughout your hamstring.

Strong gluteal muscles go well beyond aesthetics. Not only do they help you maintain an upright posture, but they also save you from back pains and improve your athletic performance.

They also protect you from knee, ankle and hip injuries which can be debilitating.

KETTLEBELL ROMANIAN DEADLIFTS BENEFITS

STRENGTHENS GLUTEAL MUSCLES

Here is one exercise that puts great emphasis on your posterior muscles. It engages the glutes, hamstrings, and lower back.

By doing this, it gives you a better shot at improving your athletic performance and avoiding injuries to the ankles, knees, and hips.

GREAT HOME WORKOUT

If you spend a lot of time at home and the very thought of leaving the house makes you want to throw all your workout goals out the window, here is the workout for you.

On top of not needing too much space, you do not need complex equipment either. Just a single kettlebell and you are good to go.

STEPPING STONE EXERCISE

If your focus ultimately is to graduate to barbell deadlifts, this is a good exercise to help you get ready for that. It will improve your form, hip mobility and ready you for bigger weights and more challenging variations.

KETTLEBELL ROMANIAN DEADLIFTS ALTERNATIVES

HALF ROMANIAN DEADLIFT

Half Romanian deadlift gets its name from the fact that it utilizes half the range of motion. You can start with this variation as a stepping stone to the full range. You will use dumbells for this exercise.

Here is how to do it:

  • Take a dumbbell in both your hands and stand with your feet shoulder-width apart. This here is your starting position.
  • Take a deep breath and bend your knees ever so slightly. As you do so, drop forward slightly from your hips and allow the dumbbells to run along the length of your thighs, stopping just above your knees.
  • Assume the proud chest, a tight core, and an upright posture. If you can feel the stretch on the hamstrings then you are doing the right thing.
  • Breathe out, and return to the starting position by pushing through your heels, squeezing your glutes, and extending your hips.
  • Repeat for the desired number of reps.

Just like in the kettlebells RDL, the dumbbells stay in contact with your legs the whole time.

BARBELL ROMANIAN DEADLIFT

  • This is the exercise you should be aiming for, and these variations should prepare you for the barbell Romanian deadlift when you are strong enough.
  • Start this move standing up with your feet shoulder-width apart. You start with the barbells already in your hands so you do not have to pick it from the floor.
  • Bend your knees and lower the weight, hinging your knees and keeping an upright posture while you do this.
  • Keep lowering the weight until you feel a stretch in the hamstrings, this often occurs when the weight has reached the point just past your knees, somewhere around your shins.
  • ┬áDrive your hips forwards and use your hamstrings to power back up to standing.
  • Repeat as many times as you wish.

KETTLEBELL ROMANIAN DEADLIFTS MISTAKES TO AVOID

RUSHING THE MOVEMENT

This is an exercise that demands deliberateness and a slow pace. This is the only way you get to put the emphasis on the glutes and feel that stretch on the hamstrings. You lose the point of all these when you rush through the exercise.

WRONG POSTURE

We emphasize the proud chest throughout this entire exercise and for good reason too. The gains of this exercise depend greatly on that chest pop-out and upright posture.

Also, avoid bending your knees too much and instead bend your hips, that is where the movement emanates from.

CONCLUSION

The kettlebell Romanian deadlift is an exercise that you can use as a stepping stone to more involving and challenging variations of the deadlift, like the barbell Romanian deadlift.