Romanian Dead Lift (2 Handed KB)

Exercise name: Romanian Dead Lift (2 Handed Kettlebell)

Exercise description:

• Setup: Stand with feet hip-width apart, holding a single kettlebell by the handle with both hands (a double overhand grip).

• Posture: Keep your shoulders pulled back and down, chest lifted, and a slight bend in your knees (do not lock them).

• The Hinge: Initiate the movement by pushing your hips straight back as if closing a door with your butt. Keep a neutral, flat spine throughout.

• Lowering: Allow the kettlebell to hang straight down and slide close to your legs, traveling down just below knee height or until you feel a strong stretch in your hamstrings.

• Reversal: Stop when your torso is nearly parallel to the floor, or before your lower back starts to round.

• Rising: Push through your heels to return to a standing position, driving your hips forward.

• Finish: Squeeze your glutes hard at the top of the movement without overextending your back.

Technique that must be performed to count: Must start and end with kettlebell touching the ground. Must stand fully upright.

# of repetitions before shooting: ?

Casual division modifier: Lighter weight or Less Reps

Exercise equipment needed: Kettlebell, small weight bag, ammo can.