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Kettlebell Romanian Deadlift to Squat

Step by step instructions, muscle activation and variants for the Kettlebell Romanian Deadlift to Squat.

MediumGlutesHamstrings

About this exercise

A flowing compound exercise that links a kettlebell Romanian deadlift with a squat into one continuous movement, training the hamstrings, glutes, and quadriceps together. Holding a kettlebell by the horns or in a goblet position keeps the load centred and challenges core stability throughout. The combination improves posterior chain strength and hip mobility simultaneously.

How to Perform

  • Stand with feet hip-width apart, holding a kettlebell with both hands in front of your hips
  • Push your hips back and hinge forward, lowering the kettlebell toward the floor (RDL phase)
  • Keep a neutral spine and feel the stretch build across the hamstrings
  • At the bottom of the hinge, bend the knees and sink your hips into a squat
  • Lower until thighs are parallel to the floor or as deep as mobility allows
  • Drive through the heels to return to standing
  • That is one repetition — repeat for the prescribed number of reps

Muscle Activation

Primary
GlutesHamstrings
Secondary
QuadricepsLower back

About the Kettlebell Romanian Deadlift to Squat

The Kettlebell Romanian Deadlift to Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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