Kettlebell Gorilla Row

Technique

The kettlebell gorilla row is performed with two kettlebells on the floor between the feet, standing in a wide stance with the hips hinged back and the torso close to parallel to the floor. One bell is rowed toward the hip while the other hand presses into its bell for support, then the sides alternate, so the hamstrings and lower back hold an isometric hinge throughout. Keep the back flat, avoid twisting as you pull and lower each bell under control before switching.

Steps

1. Place two kettlebells on the floor between your feet and take a stance wider than shoulder-width
2. Hinge at the hips with soft knees until you can grip both handles with a flat back
3. Press one hand down into its kettlebell for support
4. Row the other kettlebell toward the hip, driving the elbow back
5. Lower it to the floor under control and repeat on the other side

Common mistakes

• Rounding the back to reach the kettlebells
• Twisting the torso to swing the bell up
• Standing up out of the hinge between reps

Variations

• Double kettlebell bent-over row lifting both bells together
• Gorilla row with a pause at the top of each rep
• Dumbbell gorilla row if kettlebells are not available

FAQ