{"id":3781,"date":"2019-02-07T18:47:19","date_gmt":"2019-02-07T17:47:19","guid":{"rendered":"http:\/\/taoofstefan.com\/blog\/?p=3781"},"modified":"2019-02-07T18:47:22","modified_gmt":"2019-02-07T17:47:22","slug":"gorilla-row-with-kettlebell-unilateral-exercise","status":"publish","type":"post","link":"https:\/\/taoofstefan.com\/blog\/exercise\/gorilla-row-with-kettlebell-unilateral-exercise\/","title":{"rendered":"Gorilla Row with Kettlebell &#8211; Unilateral Exercise"},"content":{"rendered":"\n<p>I enjoy back (and <a href=\"http:\/\/taoofstefan.com\/blog\/short-tao\/why-training-your-legs-matters-for-your-health-short-tao\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"leg (opens in a new tab)\">leg<\/a>) training a lot and would like to do it everyday. It&#8217;s not the easiest body part to develop, as it&#8217;s hard to get a good mind-muscle connection, but it&#8217;s crucial for building a strong foundation for all the compound lifts.<\/p>\n\n\n\n<p>If you want to build a strong back, rows need to be part of your routine &#8211; in some form or another.<\/p>\n\n\n\n<p class=\"has-background has-very-light-gray-background-color\">If you&#8217;re new at the gym, read this <a href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/fitness\/how-to-be-confident-in-the-gym\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"article (opens in a new tab)\">article<\/a>.<\/p>\n\n\n\n<p>All the vertical and horizontal rowing can get boring at times. The kettlebell gorilla rows definitely bring back the fun to the row.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"600\" height=\"338\" src=\"https:\/\/www.youtube.com\/embed\/BaqY_mJPweY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><figcaption>I did this exercise at the end of my back workout and got tired. You&#8217;ll see my form break down at the end. Try to focus on your form for best results.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Here&#8217;s how to set it up:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Place two kettlebells between your legs<\/li><li>Get your feet a little wider than shoulder-width apart <\/li><li>Hinge at the hip until you&#8217;re able to grab the handles (you should have a setup similar to a deadlift)<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to perform the kettlebell gorilla row:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Sit back a little and engage your glutes &amp; hamstrings (drive your knees out)<\/li><li>Row one kettlebell up towards your hips <\/li><li>Stay close to your torso while rowing<\/li><li>Grip the kettlebell sitting on the floor tightly<\/li><li>Return the kettelebell to the floor and repeat with the other side<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Advanced execution<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Sit back a little and engage your glutes &amp; hamstrings (drive your knees out)<\/li><li><strong>Protracte your shoulder<\/strong><\/li><li><strong>Retract yoour shoulder (keep it retracted)<\/strong><\/li><li><strong>Drive your elbow up, not your arm (keep the retraction ongoing)<\/strong><\/li><li><strong>Stay close to your torso while rowing<\/strong><\/li><li>Grip the kettlebell sitting on the floor tightly<\/li><li>Return the kettelebell to the floor<\/li><li><strong>Protract only at the end of the movement<\/strong><\/li><li>Repeat with the other side<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pay attention to the following points:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>keep your back flat<\/li><li>your head is an extension of your spine, so keep it in a neutral position<\/li><li>brace your core<\/li><\/ul>\n\n\n\n<p>If you only have one kettlebell you can do your rows first on one side, then on the other.<\/p>\n\n\n\n<p>Gorilla rows are not only fun, but also a good tool to work your grip strength. Besides that I personally find it a great exercise to isolate your mid and lower lats.<\/p>\n\n\n\n<p>It seems to be easier to recruite these muscle fibres, as you can move your elbow back and high enough but also close enough (because of the kettlebell) to your body to engage the muscle.<\/p>\n\n\n\n<p>As this position is a little unconventional, it will also work your general motor unit skills (stabilizing with the core and your legs, while bracing) and balance.<\/p>\n\n\n\n<p>Unilateral work has it&#8217;s perks too and has an important place in any routine, in my opinion at least.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Is It Called Kettlebell &#8220;Gorilla&#8221; Row?<\/h2>\n\n\n\n<p>That&#8217;s an easy one. The setup as a whole will make you look like a gorilla.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"518\" data-attachment-id=\"3782\" data-permalink=\"https:\/\/taoofstefan.com\/blog\/exercise\/gorilla-row-with-kettlebell-unilateral-exercise\/attachment\/gorilla-row\/\" data-orig-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?fit=1280%2C1105&amp;ssl=1\" data-orig-size=\"1280,1105\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Gorilla Row\" data-image-description=\"&lt;p&gt;Gorilla Row&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?fit=600%2C518&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row-1024x884.jpg?resize=600%2C518\" alt=\"Gorilla Row\" class=\"wp-image-3782\" srcset=\"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?resize=1024%2C884&amp;ssl=1 1024w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?resize=300%2C259&amp;ssl=1 300w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?resize=768%2C663&amp;ssl=1 768w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?resize=150%2C129&amp;ssl=1 150w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?resize=600%2C518&amp;ssl=1 600w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Gorilla-Row.jpg?w=1200&amp;ssl=1 1200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>I hope you enjoy this video. Let me know if this works for you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>All the vertical and horizontal rowing can get boring at times. The kettlebell gorilla rows definitely bring back the fun to the row. Here&#8217;s how it&#8217;s done. <a class=\"more-link\" href=\"https:\/\/taoofstefan.com\/blog\/exercise\/gorilla-row-with-kettlebell-unilateral-exercise\/\">Continue Reading&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":3783,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"twitter_3580015876_3580015876":"","facebook_10222714690288203_1473941132908662":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[755],"tags":[719,767,768,769],"class_list":["post-3781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","tag-exercise","tag-kettlebell","tag-row","tag-unilateral"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Kettlebell-Gorilla-Row.jpg?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p6IZwn-YZ","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":3807,"url":"https:\/\/taoofstefan.com\/blog\/tutorials\/how-to\/bulgarian-split-squats-unilateral-training\/","url_meta":{"origin":3781,"position":0},"title":"Bulgarian Split Squats &#8211; Unilateral Training","author":"Stefan","date":"February 18, 2019","format":false,"excerpt":"I keep pushing the topic and importance of unilateral work once again. Here you see me doing Bulgarian split squats also known as rear foot elevated split squats. I stick with Bulgarian split squats because it makes me much stronger than rear foot elevated split squats.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Bulgarian Split Squats","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Bulgarian-Split-Squats.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Bulgarian-Split-Squats.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Bulgarian-Split-Squats.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Bulgarian-Split-Squats.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/02\/Bulgarian-Split-Squats.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4484,"url":"https:\/\/taoofstefan.com\/blog\/review\/maps-suspension-review-mind-pump-media\/","url_meta":{"origin":3781,"position":1},"title":"MAPS Suspension Review &#8211; Mind Pump Media","author":"Stefan","date":"February 28, 2022","format":false,"excerpt":"This article introduces you to my MAPS Suspension review. You will learn what it's about, if it's worth your time and money.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"MAPS Suspension","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Suspension.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Suspension.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Suspension.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Suspension.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/MAPS-Suspension.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4467,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/roller-coaster-cycle-pbs-14\/","url_meta":{"origin":3781,"position":2},"title":"Roller-coaster Cycle &#8211; PBS #14","author":"Stefan","date":"February 4, 2022","format":false,"excerpt":"After a strong last training cycle, this one was a real roller-coaster ride. I am still training with Jim Wendler's 5\/3\/1 BBB.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"PBS 14","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4429,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/live-learn-pass-on-elitefts\/","url_meta":{"origin":3781,"position":3},"title":"Live Learn Pass on &#8211; eliteFTS","author":"Stefan","date":"January 7, 2022","format":false,"excerpt":"After I attended a local powerlifting seminar, I got inspired to share a few thoughts, all in the spirit of eliteFTS and Dave Tate's \"Live Learn Pass On\". I want to highlight how much value and free content Dave and eliteFTS constantly share and what inspires me lately in powerlifting","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Live Learn Pass On","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/01\/Live-Learn-Pass-On.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3664,"url":"https:\/\/taoofstefan.com\/blog\/sport-fitness\/fitness\/how-to-be-confident-in-the-gym\/","url_meta":{"origin":3781,"position":4},"title":"How to be confident in the gym","author":"Stefan","date":"January 3, 2019","format":false,"excerpt":"Gyms are crowed in January. New Year\u2019s resolutions often emphasize an increased physical activity. For many this means going back to the gym after a longer break, for others it might be the first time they visit one ever. This can be very daunting and even scary at first. This\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/taoofstefan.com\/blog\/category\/sport-fitness\/fitness\/"},"img":{"alt_text":"How to be confident in the gym","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/01\/How-to-be-confident-in-the-gym.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/01\/How-to-be-confident-in-the-gym.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/01\/How-to-be-confident-in-the-gym.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/01\/How-to-be-confident-in-the-gym.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/01\/How-to-be-confident-in-the-gym.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3280,"url":"https:\/\/taoofstefan.com\/blog\/nutrition\/the-proximity-effect-short-tao\/","url_meta":{"origin":3781,"position":5},"title":"The Proximity Effect &#8211; Short Tao","author":"Stefan","date":"August 13, 2018","format":false,"excerpt":"I recently read a study which had a look at the proximity effect combined with the consumption of snack-food. Food placement therein influences your eating behaviour.","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/taoofstefan.com\/blog\/category\/nutrition\/"},"img":{"alt_text":"Proximity Effect","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Proximity-Effect-Sweets.jpg?fit=1200%2C1096&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Proximity-Effect-Sweets.jpg?fit=1200%2C1096&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Proximity-Effect-Sweets.jpg?fit=1200%2C1096&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Proximity-Effect-Sweets.jpg?fit=1200%2C1096&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2018\/08\/Proximity-Effect-Sweets.jpg?fit=1200%2C1096&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/comments?post=3781"}],"version-history":[{"count":5,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3781\/revisions"}],"predecessor-version":[{"id":3788,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3781\/revisions\/3788"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media\/3783"}],"wp:attachment":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media?parent=3781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/categories?post=3781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/tags?post=3781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}