Kettlebell · Lower Back
Kettlebell Romanian Deadlift is the kettlebell exercise for the lower back in the GymStreak library: a compound movement, all intermediate level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
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The erector spinae are columns of muscle running either side of the spine from the pelvis to the skull. In the lower back they extend the spine and keep it stable while the hips do the bending in lifts such as deadlifts and good mornings. The glutes and hamstrings work closely with them in every hinge.
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With a kettlebell, hold it close to your body, keep your wrist straight and add reps or pauses before moving up a size, since kettlebell weight jumps are fairly large. A kettlebell is a cast-iron ball with a handle. Its offset weight makes it great for squats, hinges and rows, and a single bell can give you a full-body workout at home.
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Beginners can start with bird-dog or Superman variations and bodyweight hyperextensions, then move to a Romanian deadlift. One hinge movement per lower-body session is enough for most people.
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Free GymStreak calculators that go with lower back training.
Guides from the GymStreak blog on this topic.
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