Alternating Gorilla Row
Summary
The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell.
Benefits of Alternating Gorilla Row
It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue.
Alternating Gorilla Row Muscles Worked
The primary muscles worked during alternating gorilla row are the Rhomboids, Latissimus Dorsi, and Trapezius muscles.
Instructions
- Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift.
- Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine.
- Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position.
- Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions.
Coaching Tips for Alternating Gorilla Row
Follow these cues to perform Alternating Gorilla Row correctly:
- Maintain an arch in the lower back
- Keep shoulders and hips square
- Pull slowly with control.
| Beginner | 5 Reps | 3 Sets | 10lbs |
| Intermediate | 8 Reps | 4 Sets | 25lbs |
| Advanced | 10 Reps | 4 Sets | 40lbs |
How To Add Alternating Gorilla Row Into Your Programme
This exercise will seem easy for seasoned lifters, but for intermediate level trainees it can be too technically challenging depending on the ability of the individual to hinge at the hips. If you do not have a good hinge technique and endurance in the lower back this exercise can get very ugly very quickly, so do not attempt it if you or your client has a poor hinge technique. Although it is a uni-lateral lift, this can still be a primary exercise for advanced individuals, if you can deadlift 2.5+ x your bodyweight holding the KB in place will be of a minor inconvenience compared to the fatigue generated from pulling. You will not be able to load it as you would a barbell bent over row, but you can still generate a great deal of volume.
Common Mistakes
- Not deadlifting the weight to the hips. This will make finding a good starting position far more challenging. Deadlift the weight will give you context of when you need to stop.
- Rounding the back. Holding an arch in the lower back will become challenging but it is important you don’t get sloppy and you maintain this position.
- Rotating the shoulders. The shoulders should stay square at all times, make sure they do not rotate as you pull.
Equipment
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