Kettlebell Gorilla Row

Also known as: Alternating Kettlebell Gorilla Row, KB Gorilla Row

StrengthPull

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Body Part: Back

Description

Stand over two kettlebells in a wide stance and hinge forward with your knees slightly bent. Row one bell toward your hip while the other stays on the floor to support you, then lower it and switch arms. Keep your torso steady and maintain the bent-over position as you alternate sides.

How to Perform

Place two kettlebells on the floor between your feet. Stand with a wide stance, toes slightly turned out.
Hinge at your hips and bend your knees until you can reach both kettlebell handles. Keep your chest open, spine neutral, and neck in line with your back.
Grip both handles with your arms straight. Brace your core and keep your weight balanced through your whole feet.
Pull one kettlebell toward the side of your ribcage by driving your elbow back. Keep your shoulder down and avoid twisting your torso.
Lower the kettlebell under control until your arm is straight again.
Row the other kettlebell to your ribcage in the same way.
Continue alternating sides while maintaining a stable hip hinge, a flat back, and controlled movement. Finish the set by placing both kettlebells on the floor before standing up.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set two kettlebells on the floor between your feet. Stand with a wide stance, hinge at the hips, and bend your knees enough to reach the handles without rounding your lower back.
Keep your chest long, spine neutral, and neck in line with your back. Look slightly ahead of your hands rather than cranking your head up.
Brace your abs before each pull as if preparing to take a punch. Maintain this brace throughout the set.
Pause briefly at the top and feel the upper back contract.
Use two kettlebells of equal weight so both arms work with the same load.

Common Mistakes

Letting the hips rotate or shift side to side as one kettlebell is pulled.
Shrugging the working shoulder toward the ear instead of keeping it down and back.
Flaring the elbow far out to the side instead of rowing it close to the ribs.
Using momentum or twisting the torso to lift the kettlebell.
Letting the non-working kettlebell hang without control or losing tension through the supporting side.
Dropping the kettlebell quickly instead of lowering it under control.