Gorilla Row (Kettlebell)

How to do it

1. Place two kettlebells on the floor directly in front of you, shoulder-width apart.
2. Hinge at your hips and slightly bend your knees, maintaining a flat back, until your torso is roughly parallel to the floor. Your hands should be gripping the handles of the kettlebells, with arms extended.
3. Keep your core tight and gaze down to maintain a neutral spine. This is your starting position.
4. While keeping one kettlebell on the floor as a stable base, pull the other kettlebell upwards towards your hip, squeezing your shoulder blade at the top of the movement.
5. Lower the kettlebell back to the floor with control.
6. Without fully resting, immediately pull the opposite kettlebell up towards your other hip, maintaining your stable base with the other arm.
7. Continue alternating rows, ensuring your torso remains stable and does not twist excessively. The kettlebells should be slightly lifted off the floor, or lightly tapping it between reps, maintaining tension.

More middle back exercises

Renegade Row

Bent Over Barbell Row

Bent Over Two-Dumbbell Row