Alternating single-arm row performed standing over two kettlebells on the floor (sumo-ish hinge stance), with the non-working hand pressing down into its bell for stability rather than resting passively — the 'bow and arrow' cue distinguishes this from a renegade row's plank position.
Demo: General KB Technique Tutorial
Sets
3
Reps
8-10 per side
Rest
1:30
Contraindications
None significant beyond standard hinge cautions.Setup
Stand with feet in a wide, sumo-like stance, hinge forward at the hips, and grip two kettlebells placed on the floor between/beside the feet.
Execution
- 1Shift weight forward, pressing into both kettlebells for a stable base
- 2Punch down hard into the stabilizing kettlebell with the non-working hand
- 3Row the other kettlebell up in an arcing path toward the ribs
- 4Return it to the floor and alternate sides
Key cues
- Bow and arrow: one hand punches down, the other pulls
- Keep the hips a little below shoulder height
- Elbow arcs back toward the ribs, not straight up
- Stay stable — minimize rotation through the spine
Common faults
- Passive non-working hand instead of actively pressing down for stability
- Excessive spinal rotation on the pull
- Standing too tall, losing the hip-hinge base
- Rushing the tempo and sacrificing the elbow-drag path
Tweaks
- Perform with dumbbells if kettlebells are unavailable (slightly bulkier, adjust ROM)
- Add a brief pause at the top of each rep
- Increase stance width for more hip-hinge depth
Regressions
Progressions
Muscles
Primary: Latissimus Dorsi, Rhomboids
Secondary: Obliques, Forearms, Erector Spinae
Notes
Distinct from the renegade row: gorilla row keeps the feet on the ground in a standing hinge rather than a full plank, making it more back-training-focused and less core-stability-focused.
Sources
Attribution: General Kettlebell Strength & Conditioning Canon