Exercise name: Gorilla Rows

Exercise description:

• Set up the weights: Place two kettlebells (or dumbbells) on the floor between your feet.

• Take a wide stance: Stand with your feet much wider than your shoulders (a sumo stance).

• Hinge at your hips: Push your hips back and bend your knees slightly until you can reach the handles. Keep your back flat and your chest up.

• Brace your core: Tighten your stomach muscles and squeeze your glutes to keep your body stable.

• Row one side: Pull one weight up toward your lower ribs or hip. As you pull up, push down hard into the floor with the opposite hand on the other weight.

• Lower with control: Set the weight back down to the floor. Allow a slight turn of your upper body if it feels natural to get a good stretch.

• Switch sides: Repeat the row on the other arm, pushing down with the hand you just lowered. Alternate back and forth for your full set.

Technique that must be performed to count: one weight at a time, starts and stops on the ground. Palm of hand must touch rib/body armor on the upward motion.

# of repetitions before shooting: 14

Casual division modifier: Lighter weight or less reps

Exercise equipment needed: Dumbbell, Kettlebell, Ammo can, ect