The Beast of All Rows

Get on the ground and build your lats, shoulders, and core strength. This animal-style row is metabolically brutal and fun.

One thing lacking in many people’s programs is groundwork: exercises done on all fours, or at least closer to the ground than standing or sitting on benches.

One of the best is the bear-stance sliding row:

  1. Move the kettlebell diagonally by bringing it up and back from the working arm to between the legs. Keep a neutral spine. Use the other arm to firmly press into the floor directly under your shoulder.
  2. As you progress, start extending your knees and try adding more of a rock to the exercise. This will add a metabolic component and a serious quad burn. Then work your way up to adding a weighted vest.

It’s one of those exercises that looks easy on paper but smokes your body. Do this in a circuit or as a standalone finisher for 8-12 reps per arm.

The Benefits

  1. Shoulder Strength: Holding your body weight up is much harder than it looks, especially if you’re carrying over 200 pounds.
  2. Stability: You’re supporting your whole body. There’s a lot of synergist muscles forced to help out.
  3. Core Strength: Some of the best anterior core work is done on the ground.
  4. Metabolic Demands: Training on all fours requires your heart and lungs to work even harder.
  5. Isometric Work: You’re isometrically working a lot of muscles when holding your body just above the ground. This can increase time under tension and provide more strength and help recruit more muscle fibers.

Metabolic Drive Metabolism Boosting / Award-Winning Protein