Introduction
The Kettlebell Gorilla Row is almost never talked about but it is one of the best movements to build your upper-body strength. Not only are we working the upper body but with the gorilla row we can engage the core in a way that a lot of movements cannot. You wrap all that up and add in the fact that we are stretching the lower back and hamstrings at the same time... PERFECTION.
Read all the way through for three workouts you can do with the Kettlebell Gorilla Row.
CHECK OUT OUR VIDEO
Check out our YouTube video on
"Mastering the Gorilla Row" below and see a step-by-step guide on how to do it!
What is a Gorilla Row?
The gorilla row is an alternating upper-body row using two kettlebells or two dumbbells. This is done in a bent-over row position with your body parallel to the ground.
Muscles Worked:
Primarily you are working your back and biceps. More specifically the lats, rhomboids, and traps in your mid to upper back. Second, you are hitting the lower back, posterior delts, core, and forearms.
Benefits:
There is some many benefits packed into this one movement. We are working on building upper-body strength and muscular endurance. But we are also building a stronger lower back and core. The bonus benefits happen in holding the position itself, before you even row, or between reps. Here we are actively stretching the lower back and hamstrings, which let's face we could all use a little help back there.
Why this matters:
If you aren't already convinced that this is one of the best movements you could easily add into your routine, think about this. How often do you need to bend over and pick something up? I'll tell you... everything single day, and we rarely treat picking our keys up like a one-rep max deadlift. More than likely we find ourselves bending over, and rowing the object up to the body or shoulder. Learning to brace in that bent-over position is crucial to keeping our back safe and keeping us moving in general. If you are one of the majority out there who suffer from a tight posterior chain (low back and hammies) then you need this movement in your life. Buy a couple of light kettlebells and get to work!
Step-by-Step Guide to Mastering the Gorilla Row
Don't forget to Check out the video for a demonstration if you haven't already.
Step 1: Setup and Stance
Start with the feet about shoulder width. Place the kettlebells between the rows with the handles facing each other. Keeping the hips high, and the shins vertical bend over and prop yourself up over the bells.
Step 2: Grip
Grip the handles like a hammer with your grip centered on the handle.
Step 3: Execution
Without rotating your grip press one hand down into the kettlebell on the floor while you pull with the other. Pull your thumb towards your armpit and lower back down with control. Once the pull is finished and the kettlebell is back on the ground, press that hand into the bell and pull in the same fashion as the other side. Alternating sides every rep and staying tight.
Common Faults:
Dropping the hips as you pull
Overly rotating the back as you pull
Not controlling the kettlebell as you come down (making too much noise or impact)
Not keeping your core engaged throughout the movement
How to incorporate this into a workout:
The options are limitless when it comes to programming this movement into a workout or program. One of the things I love about this movement is that it is often hard to get an upper-body pull, row, etc... into your training without access to machines or a pull-up bar. With that in mind, the Kettlebell Gorilla Row is a great option for people working out from home or on the road. Here are three examples of different style workouts you could do with the KBGRs.
WORKOUT EXAMPLES:
Simple & Effective
5 rounds for Quality of
20- Alternating Kettlebell Gorilla Rows
20- Push-ups
METCON Style
AMRAP in 10 minutes of
10- Alternating Kettlebell Gorilla Rows
10- Alternating Kettlebell Front Rack Lunges
10-Kettlebell Push Press
10- Kettlebell Front Squats
Note: AMRAP stands for as many rounds as possible, and is scored by the number of Rounds you completed + the numbers or reps you did in the last round you did not complete.
Conditioning Focus
For time
500m Shuttle Run
20- Alternating Kettlebell Gorilla Rows
400m Shuttle Run
20- Alternating Kettlebell Gorilla Rows
300m Shuttle Run
20- Alternating Kettlebell Gorilla Rows
200m Shuttle Run
20- Alternating Kettlebell Gorilla Rows
100m Shuttle Run 20- Alternating Kettlebell Gorilla Rows
What's next?
Get moving! Try this movement out for yourself and see why the kettlebell gorilla row is king. You can also come join us for a FREE CLASS at Black Iron Athletics. We incorporate movements like this into our program so you don't have to miss out on any of these hidden gems.
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