Library / Hamstrings
Heavy Kettlebell Romanian Deadlift
Kettlebell · Hinge · Compound
HamstringsGlutes Erector SpinaeLatsForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Erector Spinae, Lats, Forearms
- Equipment
- Kettlebell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-15 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Hold one heavy or two kettlebells in front of your thighs with shoulders packed back.
- Push your hips straight back until a strong hamstring stretch is reached.
- Drive through your heels and squeeze glutes at full hip extension.
Joint & safety considerations
No specific joint contraindications are flagged for Heavy Kettlebell Romanian Deadlift. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Resistance Band Hinge Good Morning | Bands swap | Bands |
| Rope Cable Pull-Through | Cable swap | Cable |
| Single-Leg Dumbbell RDL | Dumbbell swap | Dumbbell |
| Smith Deadlift | Smith Machine swap | Smith Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.