Gorilla Row (Kettlebell)

A compound pulling exercise combining a wide-stance squat with a high pull of kettlebells, building strength in the back, legs, and forearms.

Instructions

1. Stand with feet wider than shoulder-width and hold kettlebells at your sides.
2. Lower your body into a wide-stance squat by bending your knees and pushing your hips back.
3. As you ascend from the squat, simultaneously row the kettlebells upward by pulling your elbows high.
4. Pull until the kettlebells reach approximately ribcage height with elbows leading the movement.
5. Control the descent of the kettlebells back to the starting position and repeat.
6. Maintain an upright torso and engaged core throughout the movement.

Tips

• Use the momentum from your leg drive to assist the pulling portion of the movement.
• Pull your elbows high and back, focusing on scapular retraction and lat contraction.
• Keep the kettlebells close to your body throughout the pulling phase.
• This movement builds strength in multiple planes and improves overall conditioning.
• Perform with controlled tempo rather than excessive speed to maintain proper form.