Romanian Deadlift To Row (Kettlebell)

A combined movement that transitions from a Romanian deadlift to a rowing motion, targeting the posterior chain and pulling muscles in one fluid motion.

Instructions

1. Stand upright holding a kettlebell with one hand, arm at your side, feet hip-width apart.
2. Keep a slight bend in your knees and initiate a hip hinge by pushing your hips backward.
3. Lower your torso by hinging at the hip while the kettlebell travels toward the floor.
4. Maintain a neutral spine and feel the stretch in your hamstrings as you descend.
5. Once you’ve achieved the bottom position of the Romanian deadlift, perform a rowing motion.
6. Pull the kettlebell toward your ribcage by retracting your shoulder blade and bending your elbow.
7. Keep the kettlebell close to your body as you row upward.
8. Lower the kettlebell back down to the extended position at the bottom of the Romanian deadlift.
9. Drive your hips forward to return to the starting position, standing upright.
10. Complete all repetitions on one side before switching to the opposite arm.

Tips

• Maintain a neutral spine throughout both the hinging and rowing phases of the movement.
• Perform the row while in the hinged position; this combines the two movements seamlessly.
• Keep the kettlebell close to your body during the rowing motion for optimal engagement.
• Focus on driving through your posterior chain (glutes and hamstrings) during the hip extension.
• Breathe in during the descent and exhale as you row and return to standing.
• This compound movement is time-efficient for developing full posterior chain strength.
• Ensure adequate space around you as you hinge; the kettlebell will travel in an arc.