If you are looking to build up your strength, especially in the back muscles, then the Gorilla Kettlebell Flow might just be what you need. This workout routine consists of two challenging stances, the bear plank and gorilla row movements, which are performed in a fluid motion to maximize the benefits.
Let's take a closer look at the Bear Plank and Gorilla Row movements and how they can help you build up your back muscle.
Bear Plank:
The bear plank is a variation of the traditional plank that puts more emphasis on the upper body, particularly the back muscles. To perform this exercise, you need to get into a plank position with your palms and toes on the floor. Instead of keeping your body straight, you should engage your core and raise your hips higher than your shoulders, creating a peak in your back.
The goal is to maintain this position for a few seconds before returning to the starting position. The bear plank is a great exercise for the back muscles as it strengthens the lower back, glutes, and hamstrings, which provide support for the spine.
Gorilla Row:
The Gorilla Row is another challenging exercise that targets the back muscles, particularly the lats. With the kettlebell in front of you, squat down with your feet shoulder-width apart and grasp the handle with both hands. Pull the kettlebell up to your chest and repeat the movement in a fluid motion.
This exercise targets the lats and upper back, which are responsible for pulling movements such as rows, pull-ups, and chin-ups. The Gorilla Row is a great exercise for building up the upper back muscles while also providing a full-body workout.
The Gorilla Kettlebell Flow:
Now that we have reviewed the individual exercises, let's look at how they can be combined in the Gorilla Kettlebell Flow. This exercise routine consists of transitioning between the bear plank and Gorilla Row movements, using a kettlebell.
To perform this exercise, start in a bear plank position with your hands on the kettlebell handles. Without lowering your hips, pull the kettlebell towards your chest and then push it back down. From this position, shift your weight to one side and move the kettlebell to the opposite side to perform the Gorilla Row.
Return the kettlebell to the starting position and shift your weight back to the bear plank, and repeat the exercise with the opposite side. Repeat this flow, alternating between the bear plank and Gorilla Row movements, for a total of ten to twelve repetitions.
The Gorilla Kettlebell Flow is a great exercise routine that targets the back muscles, building strength and endurance. It is an ideal workout for anyone who wants to build up their back muscles and increase their overall fitness levels.
In conclusion, with the Gorilla Kettlebell Flow, you can build up your back muscles and increase your overall strength and fitness. Remember to maintain proper form and start with lighter weights until you are comfortable with the movements. Practice consistency and gradually increase the intensity of your workouts over time, and you will see the results you have been looking for.