If layering on slabs of mass and recruiting what can only be described as primitive strength is goal, The Gorilla Strong protocol is the tool. Gorilla Strong is a no bullshit, balanced full body program that challenges the most critical muscle groups while stimulating a positive cascade of anabolic growth hormones. Here we get back to basics and tap into primitive pathways of strength. Get Primitive Strong.
Tools: Heavy Kettle Bell
SetReps: 4-6 sets each exercise; 1-5 reps
Intensity: Maximal Strength
Time: 45 min
1x per week. Train when energy levels are highest.
- Kettle Bell Goblet Squat & Over Head Press: Targets lower anterior chain (quads, glutes, calfs) and upper chain (shoulders, traps, core). Start with kettle bell held at horns, both hands at chest level; elbows tucked in (keep close to body but not touching for safety). Keeping kettle bell at this anterior position, lower to comfortable squat position with feet flat. Reverse the squat back in a powerful press to starting position continuing past with momentum to a thrust of the kettle bell above the head with arms locked out. Lower controlled back to mid chest starting position.
- Kettle Bell Single Arm Row: Targets upper posterior chain (back, arms {pulling}, core). Start with legs more than shoulder width apart and squat down into a horse stance while hinging at the waist. Keeping kettle bell hanging extended just above elbow lock out, caged inside thigh, Pull into swinging arc like motion (to the pocket). Squeeze at end range, and release to back to starting position. Work unilaterally. Can progress this to a split stance position to increase balance demand.
- Kettle Bell Single Arm Chest Press: Targets upper anterior chain (chest, arms {pushing}, core). Starting in supine position, back & feet flat upon the ground. Arm not loaded with kettle bell will lie flat at a 45 degree stabilizing position while arm holding kettle bell is in similar 45 degree orientation with palm facing medial body and tricep hovering just above ground. Pressing upward in arc toward midline of body the kettle bell will end range jus below full lock out squeezing at top. Reverse out lowering to starting position. Work unilaterally. Can progress to holding a glute bridge during entire exercise. Further progression can add contralateral loaded leg to extend out straight to further challenge balance and core stabilization.
- Kettle Bell Single Arm Deadlift: Targets Lower posterior chain (glutes, hamstring, core). Starting with feet slightly wider than shoulder width and kettle bell held in suitcase carry position just below full lockout, hinge at the waist with slight bend in knees until kettle bell is hovering just above the ground. Reverse back to starting position with focus of contracting the glutes. Work unilaterally. Can progress to a split squat position further challenging balance and core stability.
