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Upper Legs · Kettlebell
Kettlebell Single Leg Romanian Deadlifts
Kettlebell Single Leg Romanian Deadlifts is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back and core assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings
- Glutes
Secondary muscles
- Lower Back
- Core
How to do Kettlebell Single Leg Romanian Deadlifts
- Stand on one leg holding a kettlebell in the opposite hand.
- Hinge at your hips and extend your free leg straight behind you.
- Lower the bell toward the floor with a flat back.
- Return to standing by driving your hips forward, then switch legs.
Form tips
- Keep your hips square to the floor.
- Keep a slight bend in the standing knee.
Kettlebell Single Leg Romanian Deadlifts alternatives
More hamstrings exercises
Kettlebell Single Leg Romanian Deadlifts FAQ
What muscles does Kettlebell Single Leg Romanian Deadlifts work?
Kettlebell Single Leg Romanian Deadlifts mainly works the hamstrings in the upper legs. The lower back and core work as secondary muscles.
What equipment do you need for Kettlebell Single Leg Romanian Deadlifts?
You need a kettlebell.
How many sets and reps of Kettlebell Single Leg Romanian Deadlifts should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Single Leg Romanian Deadlifts good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Single Leg Romanian Deadlifts burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Single Leg Romanian Deadlifts?
Other exercises for the hamstrings include Single Leg Romanian Deadlifts Right Cable Resistance Band, Single Leg Romanian Deadlift Dumbbell, Dumbbell Single Leg Deadlift and Barbell Single Leg Deadlift.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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