Kettlebell Romanian Deadlift
In short
The kettlebell Romanian deadlift trains your hamstrings, with your glutes and back helping. You need a kettlebell, and do 10 to 15 reps per set. Mitta rates it B.
At a glance
- Main muscle
- Hamstrings
- Also works
- Glutes and back
- Equipment
- Kettlebell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 4 kg
How to do it
- Kettlebell in both hands in front of your legs.
- Hips back, neutral back.
- Keep the kettlebell close to your legs.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
A fine RDL at home, but kettlebells go up in big jumps and soon get too light; hence B.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Romanian Deadlift · Dumbbell · rating A
- Romanian Deadlift · Barbell · rating A
- Kettlebell Swing · Kettlebell · rating C
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the kettlebell Romanian deadlift.
Let Mitta set the weight.
Mitta plans the kettlebell Romanian deadlift with a weight and rep target for every set, worked out from your last sessions.
Questions about the
kettlebell Romanian deadlift
What muscles does the kettlebell Romanian deadlift work?
The kettlebell Romanian deadlift mainly trains your hamstrings. Your glutes and back help.
How many reps of the kettlebell Romanian deadlift should I do?
Mitta plans the kettlebell Romanian deadlift at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the kettlebell Romanian deadlift?
Good alternatives that train the same muscle are the dumbbell Romanian deadlift, Romanian deadlift and kettlebell swing.
Is the kettlebell Romanian deadlift good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the kettlebell Romanian deadlift have rating B?
A fine RDL at home, but kettlebells go up in big jumps and soon get too light; hence B.