Kettlebell RDL is an intermediate compound pull using kettlebell. It loads Hamstrings.
Muscles worked
- Primary: Hamstrings
- Secondary: Glutes, Back, Forearms
Setup
- Stand tall with kettlebell. Soft knees, lats on, bar or load close to the body.
- Brace before the first inch of movement.
How to do it
- Hinge at the hips, keeping Hamstrings loaded and the spine neutral.
- Drive the hips forward to stand tall. Do not lean back.
Coaching cues
- Push the hips back; shins stay fairly vertical.
- Drag the load up the legs.
Common mistakes
- Rounding the back. Lose load until the spine stays neutral.
- Squatting the hinge. Think hips back, not knees forward.
Related lifts
- Barbell RDL Hamstrings
- Cable RDL Hamstrings
- Dumbbell RDL Hamstrings
- Glute Ham Raise Hamstrings
- Good Morning Hamstrings
- Kettlebell Deadlift Hamstrings
MyCoach programs the Kettlebell RDL into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
Get FitSync free