exercises

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Romanian Kettlebell Deadlift

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How to: Romanian Kettlebell Deadlift

Primary Muscles Used:Hamstrings, Gluteals

Equipment:Kettlebell

Trainer:Chontel Duncan

  1. Holding a kettlebell with both hands in an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor slightly further than shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
  2. Inhale. Bending from the hips only, allow the kettlebell to run along the length of your thighs and halfway down your shins, ensuring that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).
  3. As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the kettlebell remains in contact with your legs. Repeat for the specified number of repetitions.

Alternative Exercises for Gluteals

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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