Double Kettlebell Romanian Deadlift

Also known as: Double Kettlebell RDL

StrengthPull

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Body Part: Legs

Description

The double kettlebell Romanian deadlift trains the hamstrings and glutes through a hip hinge with both feet planted. Hold one bell in each hand, send your hips back as the weights lower close to your legs, then extend your hips to stand without turning the movement into a squat.

How to Perform

Stand with your feet about hip-width apart and a kettlebell in each hand.
Hold the kettlebells near the sides of your legs with straight arms and brace your abdomen.
Keep your knees slightly bent and send your hips backward.
Lower both kettlebells close to your legs as your torso inclines forward.
Stop at a depth that preserves a neutral back, then press through your feet.
Extend your hips to stand tall and finish without leaning back.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Exhale through the hardest part of the upward movement.
Choose a load that allows the same range on every repetition.
Use two weights of equal mass to balance the load on both sides.
Take a breath and reset your position between repetitions.
Wrap each thumb around the handle to secure a full-hand grip.

Common Mistakes

Rounding the lower back instead of hinging at the hips.
Squatting down by bending the knees too much instead of pushing the hips back.
Letting the kettlebells drift away from the legs and increasing the lever on the lower back.
Continuing to lower the weights after the hips stop moving, which rounds the back.
Locking the knees or hyperextending them during the movement.
Snapping the hips forward aggressively and leaning back at the top.