Kettlebell Gorilla Row

The gorilla row is a challenging exercise that combines single-arm rows with a deep hip hinge and a pass-through of the kettlebell between your legs. It builds exceptional back, grip, and posterior chain strength.

What Makes It Different

Unlike traditional rows, the gorilla row requires you to hinge deep, row the kettlebell, and pass it under your body to the other hand without putting it down. This creates a unique challenge for your back and grip.

Benefits

• Builds back thickness and strength
• Develops incredible grip endurance
• Improves hip mobility through the deep hinge
• Enhances coordination and body awareness
• Time under tension is extremely high

Technique

1. Hinge at the hips and grab a kettlebell with your right hand
2. Row the kettlebell to your right hip
3. Pass the kettlebell under your body to your left hand
4. Row with your left hand to your left hip
5. Pass back to your right hand
6. Continue alternating for desired reps

Programming

Start with 3-4 sets of 6-8 passes (12-16 total rows) per side. Rest 90 seconds between sets. Perform 2 times per week.