Gorilla Row
Back & CoreWHAT IS IT
The Gorilla Row is a double kettlebell row performed in a bent-over position. HYROX guides name it directly as a way to train the sled pull without a sled, because alternating single-arm pulls from a braced hinge mimic the hand-over-hand rope action.
HOW TO DO IT CORRECTLY
- 1Place two kettlebells between your feet, hip-width apart.
- 2Hinge at the hips to a roughly 45-degree torso angle and grab both bells.
- 3Row one bell to your hip while the other stays on the ground for balance.
- 4Lower it with control, then row the other side.
- 5Keep your back flat and core braced, and do not twist or rotate.
MUSCLES WORKED
BackLatsAbsBiceps
