Kettlebell Gorilla Row
A unilateral bent-over row with kettlebells targeting lats, traps, and rhomboids for back strength, while engaging core and hips for stability; used in hypertrophy and functional training.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Biceps, Forearms, Abs, Obliques, Hamstrings, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Upper Traps, Mid Traps
Lower Back
6/10Erector Spinae
Shoulders
5/10Rear Delts
Biceps
5/10Forearms
4/10Abs
4/10Obliques
4/10Hamstrings
3/10Glutes
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place two equal-weight kettlebells on the floor between your feet, shoulder-width apart. Stand with wide stance, hinge at hips to grip handles neutrally, torso nearly parallel to floor with neutral spine.
- Brace core and press down firmly with non-working hand on its kettlebell for stability.
- Pull working kettlebell toward hip, keeping elbow close to body and squeezing shoulder blade.
- Pause briefly at top to maximize contraction.
- Lower kettlebell controlled to floor, extending arm fully.
- Switch sides without standing, repeating row with opposite arm.
- Maintain flat back and engaged glutes throughout alternating reps.
- Finish set, stand up by driving hips forward.
Coaching Tips
Form Cues
- Squeeze shoulder blades together
- Press down hard for stability
- Keep spine neutral and long
- Elbow tucked to ribs
- Brace core like holding a punch
- Hips back, not knees forward
Breathing
Inhale to prepare and during lowering; exhale forcefully as you row the kettlebell up while bracing your core.
Tempo
3-1-1
Range of Motion
Hinge until torso is parallel to floor; row until elbow passes torso and kettlebell touches hip, with full arm extension at bottom.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Start with light weights to master hinge
- Stop if shoulder discomfort occurs
- Use neutral spine to prevent strain
- Controlled descent prevents momentum injury
- Elevate bells if reach limits flat back
Spotting
Spotting not typically needed due to floor-based setup; assist with heavier loads by stabilizing torso or use lighter weight if form breaks.
Common Mistakes
- Rounding or arching back
- Using momentum to jerk weight
- Flaring elbows out wide
- Letting hips rise unevenly
- Neglecting to brace core
- Incomplete range on row
When to Avoid
- Lower back injury
- Shoulder impingement
- Recent hip surgery
Flexibility Needed
- Adequate hip hinge mobility
- Thoracic spine rotation
- Shoulder flexion for reach
Build Up First
- Proficiency in basic bent-over row
- Mastery of hip hinge pattern
- Core bracing technique
Also known as
Gorilla Rows, KB Gorilla Row, Alternating Kettlebell Row
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