Kettlebell Custom

 

Kettlebell Romanian Deadlift

 

The kettlebell Romanian deadlift is a hip hinge exercise that targets and stretches the hamstrings.

 

Steps

 

1. Stand with your feet hip-width apart and your knees slightly bent. Hold the kettlebell handles with both hands in an overhand grip.

 

2. Bend your body at the hips and lower the weight to the ground while keeping your back straight.

At the bottom of the movement, your body should be almost parallel to the ground.

 

3. Using the power of your glutes and hamstrings, slowly lift your torso (still keeping it straight) back to the starting position.

To better isolate the hamstrings, do not squeeze your glutes as you lift your body back to the starting position.

 

Kettlebell Single-Leg Deadlift

 

The kettlebell single-leg deadlift is a variation that will undoubtedly challenge the body's coordination and balance while strengthening the strength and coordination of the back, core, glutes, hamstrings, and even calves.

It also helps develop the rotational strength of the core muscles to stabilize the hip joint.

 

Action steps

 

1. Hold the kettlebell in your right hand and shift your body weight to your left foot while slightly bending your right knee.

2. Next, slowly lower your body from the hip joint while moving your left hand away from the side of your body to provide better balance.

3. As your body bends forward through the left hip joint, use the other hip joint to extend your right leg and lift it backward.

4. At the lowest point of the movement, your body and right leg should be almost parallel to the ground.

5. Pause for one second, then reverse the movement until your body is upright.