Kettlebell Gorilla Row
What is this machine?
Gorilla-soutu kahvakuulilla on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Selkälihakset.
Liikkeessä työskentelevät myös Hauikset.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleSelkälihakset
Secondary musclesHauikset
Equipmentvapaat painot
Movement patternpull
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Rotating the torso to throw the kettlebell up instead of pulling cleanly with the back. Letting the elbow flare wide, which shifts the load off the lats and onto the rear shoulders. Rounding the lower back at the bottom of each rep, which strains the spine under load. Yanking the bell off the floor with the arm instead of pulling with the lat and mid-back.
💪 Where you should feel it: Mainly in the Selkälihakset. The Hauikset assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Seated Cable Rowkuntosalilaite
Iso-Lateral Rowkuntosalilaite
Cable Row Bar Standing Rowtaljalaite
Cable Single Arm Neutral Grip RowtaljalaiteTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Pull-Upkehonpaino
Bent-Over Rowvapaat painot
Deadliftvapaat painot
T-Bar Rowvapaat painot
Lat Pulldownkuntosalilaite