Kettlebell RDL

How to Perform the Kettlebell RDL

1. Stand with feet hip-width apart, holding a kettlebell in each hand (or one with both hands) in front of your thighs with a neutral grip.
2. Set your shoulders back and down, engage your core, and maintain a slight bend in your knees.
3. Initiate the movement by pushing your hips straight back, as if trying to touch a wall behind you with your glutes.
4. Lower the kettlebells along the front of your legs, keeping them close to your body as your torso hinges forward.
5. Continue lowering until you feel a strong stretch in your hamstrings, typically when the kettlebells are around mid-shin level.
6. Drive your hips forward to return to the standing position, squeezing your glutes at the top.
7. Maintain a flat or slightly arched back throughout the entire movement. Never round your lower back.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Develops hamstring strength and flexibility simultaneously.
• ✓Teaches proper hip hinge mechanics transferable to deadlifts and other exercises.
• ✓Kettlebell handles allow a comfortable neutral grip that is easier on the wrists than a barbell.

Pro Tips

• ●Think about pushing your hips back rather than bending forward to maintain proper form.
• ●Keep the kettlebells close to your legs throughout the movement for optimal leverage.
• ●Squeeze your glutes hard at the top of each rep to fully engage the posterior chain.

Recommended Sets & Reps