Channel your inner predator and switch between powerful stances for this effective two-part exercise.

YES, STRONG, powerful back and core muscles can help protect your shoulders and your spine. But if you truly want to prevent back pain and injury, you also need all that beef to be mobile. “Your torso is always changing positions, twisting and turning and shifting,” says MH fitness director Ebenezer Samuel, C.S.C.S. “And you need to train your back and ab muscles to be ready for all that movement.”

That’s where the Bear x Gorilla Flow, one of Samuel’s favorite back exercises, comes in. Most row exercises force your torso to maintain a static position as you do rep after rep. This flow starts you in a bear plank, but after you’ve done a row rep on each side, you jump forward, shifting the position of your hips and spine into a gorilla stance. That teaches your spine to be ready for anything, and it rockets up your heart rate. Growls and grunts optional.

Showing off the Bear x Gorilla Flow is Cliff Rodgers, a NASM-certified trainer based in New York City and a member of the Men’s Health Strength in Diversity Initiative, which helps trainers from marginalized communities jump-start their careers with education, mentorship, and visibility. Rodgers was diagnosed with type 1 diabetes in 2017 and has since committed himself to educating clients about proper diet and exercise.

Start in bear-plank position, back flat, knees off the floor. Your hands should be below your shoulders, gripping kettle- bells. Look at the floor. Squeeze your abs and shoulder blades.

Drive your left hand into the kettlebell hard, then row the right bell toward your rib cage. Pause and squeeze your abs and shoulder blades, working to keep your hips and shoulders square to the floor. Lower it, then repeat on the other side.

Jump forward so that both feet are planted just outside the kettlebells. Squeeze your glutes and hamstrings, pulling your butt down. Make sure your shoulders are higher than your butt; you’re now in a gorilla stance.

Squeeze your shoulder blades and row both bells toward your rib cage. Return the bells to the floor. Jump back to a bear plank and begin another rep. Do reps for 40 seconds, then rest 40 seconds. Do 3 or 4 sets.

Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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