by Daniel Aipa | 03/27/17
https://www.t-nation.com/training/tip-do-the-gorilla-row
For building a strong back you can't leave out rows. But this variation is likely missing from your training, and that's a shame because you're going to love it. Here's how it's done.
You can alternate sides or do all your reps on one side before the other, which makes it convenient if you only have one kettlebell.
These are perfect for building grip and back strength. By rowing from a static position, you recruit more motor units which will increase muscle tension and have your lats pumped with blood. It also just enforces a proper hip hinge position. Although it emphasizes the back muscles, you'll be surprised at how much your legs are actually working while performing this row.
Get creative and combine this row variation with other exercises. Here are two different combos to try:
You can do a prescribed amount renegade rows before moving on to gorilla rows, or you can alternate between the two until you reach a total number of reps. I suggest doing all your renegade rows before the gorilla rows since the renegade variation is a bit more complex.
Try this at the end of the workout. Do between 4-10 reps of gorilla rows, followed by 4-10 reps of deadlifts, and end with a specific distance for your farmer's walks, like 20 yards.
The exercise came about when doing a combination of kettlebell movements. After I finished them, I lowered the kettlebells to the ground between my feet and found myself in a nice hip hinge with the kettlebells in perfect position to row from a dead stop. So I began rowing and my training partner said, "You look like a damn gorilla." And that's where it came from.
