K3 | Romanian Deadlift - KB
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Romanian (hamstring) deadlifting is key to building overall back, glute and hamstring strength. It also helps to build core strength and is suitable for out of the acute phase of back pan and disc injury, and ready for increased load.
When done correctly, it helps to reinforce correct movement patterns and can help to build good posterior chain, back and core strength which provide a good foundation for doing other types of exercise and general ability to do domestic chores and lifting around the home. Start off with light as possible and then build progressively. |
Demonstration and Instructions
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Feet should be in a wide stance, preferably wider than shoulder. Start with feet parrallel and then place a foot one width wider on each side as a guide. Hold the kettlebell with both hands. Keep your core on, and your lower back in neutral, slowly unlock the kness and flex at the hip.
Slowly continue to push hips backwards whilst leaning torso forwards without letting the knees go any further forward. In the upwards phase, reverse the movement, bringing torso back up by extending the hips (not arching your back) and straighten the legs. Keep arms straight so you are not lifting kettlebell using shoulders. Don't let your back arch or your round - you must keep the spine in neutral and hinge at the hips. See the level 1 hip hinge exercise if you are having trouble with this movement. Special Notes
People with disc injuries should avoid weighted lifting until they are pain free in the movement and have good core strength.
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Recommended Equipment
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