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Kettlebell Gorilla Row

It’s not the easiest body part to develop, as it’s hard to get a good mind-muscle connection, but it’s crucial for building a strong foundation for all the compound lifts.

author
Paul Gonzalez
• Sunday, 04 October, 2020
• 7 min read
gorilla kettlebell row walk complex
(Source: www.thekuproject.com)

Sit back a little and engage your glutes & hamstrings (drive your knees out) Row one kettle bell up towards your hips Stay close to your torso while rowing Grip the kettle bell sitting on the floor tightly Return the kettelebell to the floor and repeat with the other side Sit back a little and engage your glutes & hamstrings (drive your knees out) Protracted your shoulder Retract your shoulder (keep it retracted) Drive your elbow up, not your arm (keep the retraction ongoing) Stay close to your torso while rowing Grip the kettle bell sitting on the floor tightly Return the kettelebell to the floor Protract only at the end of the movement Repeat with the other side

Keep your back flat your head is an extension of your spine, so keep it in a neutral position brace your core Gorilla rows are not only fun, but also a good tool to work your grip strength.

Besides that I personally find it a great exercise to isolate your mid and lower lats. As this position is a little unconventional, it will also work your general motor unit skills (stabilizing with the core and your legs, while bracing) and balance.

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row gorilla kettlebell
(Source: www.youtube.com)

A program to increase shoulder strength, endurance, and mobility that can be done anywhere in 15 minutes. An easy, week-long diet to quickly drop the pounds you've gained from your social isolation.

Build stronger glutes, a bigger dead lift, and a better-looking bum with this exercise. This exercise hits the portion of the quads that gets neglected by regular squats.

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kettlebell gorilla row
(Source: www.youtube.com)

You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. The gorilla row is a fun variation that'll challenge you a little differently than a normal bent-over row.

Begin with the kettle bells between your ankles, brace your midline, and sit your hips back into a proper hinged position. Like a Meadows row, a slight rotation at the upper-back is good if you're properly braced and pressing down into the contralateral kettle bell.

Not only will these blow up your back, but you'll likely get a good burn in the glutes and hamstrings. Related: 8 Back Exercises You've Never Even Unrelated: 5 Exercises for Upper-Back Strength Jason Brown has been a strength and conditioning coach for over 10 years.

Too often people will institute this 2:1 rowing to pressing ratio, but the pressing is done with intention and effort and the pulling is done half-heartedly with 50% weights. So if you’re doing 10 total sets of benching at 10 reps @ 200lbs a piece (20,000lbs of volume).

We do a lot of (flexing) using the muscles on the front side of the body that you’d see in the mirror and moving from the lumbar spine. HINGE into the hips Maintain a small low back arch and get the chest up Shoulders DOWN, into the back pockets Chin/ head in neutral Row BOTH kettle bells into the hips and HOLD them at the rib cage for maximum scapular packing.

gorilla kettlebell row
(Source: www.youtube.com)

No rotation through the shoulders or torso, stay flat. IMO, they tend to make for a nicer/ smoother row.

Your range of motion isn’t quite as good as with the kettle bells. Stand with your legs slightly wider than shoulder-width apart, toes pointing out, and two kettle bells between your feet.

Lower the kettle bell back to the floor with control. Barbell back squats are actually not the king of leg exercises.

With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb. You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises.

How to easily wipe out the possible negative side effects of testosterone replacement therapy with one simple adjustment. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours.

gorilla kettlebell row
(Source: www.youtube.com)

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The ultimate combination of the most powerful kettle bell exercise and hardcore strength work. For building a strong back you can't leave out rows.

gorilla row kettlebell batwing chain posterior rows
(Source: www.roypumphrey.com)

Keep your knees out and sit back a little in order to engage the glutes and hams. Row one of the kettle bells up towards your hips with a slight rotation in order to allow your elbows to come back farther.

Return the kettle bell back to the ground and repeat on the other side. By rowing from a static position, you recruit more motor units which will increase muscle tension and have your lats pumped with blood.

Although it emphasizes the back muscles, you'll be surprised at how much your legs are actually working while performing this row. Renegade + Gorilla You can do a prescribed amount renegade rows before moving on to gorilla rows, or you can alternate between the two until you reach a total number of reps.

Gorilla + Dead lift + Farmer's Walks Try this at the end of the workout. After I finished them, I lowered the kettle bells to the ground between my feet and found myself in a nice hip hinge with the kettle bells in perfect position to row from a dead stop.

So I began rowing and my training partner said, “You look like a damn gorilla.” Daniel APA is a writer and strength and conditioning coach based out of Hawaii.

gorilla kettlebell
(Source: www.youtube.com)

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kettlebell gorilla row bowflex
(Source: www.youtube.com)

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Sources
1 taoofstefan.com - https://taoofstefan.com/blog/exercise/gorilla-row-with-kettlebell-unilateral-exercise/
2 www.t-nation.com - https://www.t-nation.com/training/tip-row-like-a-gorilla
3 www.roypumphrey.com - http://www.roypumphrey.com/kettlebell-batwing-gorilla-row/
4 www.popsugar.com - https://www.popsugar.com/fitness/photo-gallery/46825760/image/46825833/Kettlebell-Gorilla-Row
5 www.t-nation.com - https://www.t-nation.com/training/tip-do-the-gorilla-row
6 www.onnit.com - https://www.onnit.com/primal-bells/