Kroc Rows

[ExtraMile]

does anybody do these in their routine? Kroc himself says he does them for grip and upper back, but they give me a crazy burn in bi's, forearms, obliques and lats. Right now before I start back on the 5x5 I want to replace high pulls with somthing, I was thinking of doing pendlay rows but now Im thinking of these as an option....

What does everybody think?

 

[JDid23]

hey you mind telling me what these are? sorry, lol i've never heard of these though

 

[petpre61]

hey you mind telling me what these are? sorry, lol i've never heard of these though

Let me google that for you

 

[JDid23]

Let me google that for you

haha thx i was thinking about it, but im just so tired!! lazy me, sorry

 

[ExtraMile]

haha thx i was thinking about it, but im just so tired!! lazy me, sorry

they are a time of dumbell row used by Matt Kroczaleski, yougo very heavy, as heavy as you can, matt used a 300lb db for 7 reps and a 225lb db for i think it was 36 reps. The whole point is not really doing them strict just getting the weight up, because you cheat a little you use your abs too and because you can go heavy from cheating your forearms come into play, ill fine a video...

 

[ExtraMile]

There is a video of him doing 225 x 36 somewere but couldnt find it. Also, I wouldnt hold the db sideways like he does I would hold it like a normal db row so I could get a better ROM, hell no i wouldnt use straps either.

 

[SouthernLord]

Do pendlay rows. When you can do a strict set of 5 with your body weight, then you can get fancy and try kroc rows.

 

[ExtraMile]

Do pendlay rows. When you can do a strict set of 5 with your body weight, then you can get fancy and try kroc rows.

damn, they look so fun and pendlay rows are so frustrating!


Heres a very old kroc row video from 3 years ago...

 

[SouthernLord]

damn, they look so fun and pendlay rows are so frustrating!

Pendlay rows are a big part of the intermediate 5x5. I would not sub them out. You will get strong on them fast and your back will blow up. They help greatly with deadlifts too.

 

[ExtraMile]

Pendlay rows are a big part of the intermediate 5x5. I would not sub them out. You will get strong on them fast and your back will blow up. They help greatly with deadlifts too.

OK, yeah I read an artcile on them a while ago how they work the lats from both attachments, which is the same reason underhand chins for biceps and GHR's for hams are effective, cuz they work the target muscle from both attachments.

Ill give them a try, man I hate high pulls...

 

[JDid23]

holy shit hes an animal

 

[SouthernLord]

holy shit hes an animal

Check out Kroc at 1:45 of this video

 

[ExtraMile]

yo this is an even madder log lunge video from kroc!

 

[SouthernLord]

yo this is an even madder log lunge video from kroc!

Fuck yeah. I love(hate) walking lunges. That is fucking sick.

 

[ExtraMile]

Fuck yeah. I love(hate) walking lunges. That is fucking sick.

walking lunges are bitches.

he also has a sick video of squat dropsets goin from 5 plates per side to 1 plate per side and a shrug video of 625 x 20 double overhand no straps! loads of other cool stuff too you should check out his youtube channel!

 

[AEKDB]

does anybody do these in their routine? Kroc himself says he does them for grip and upper back, but they give me a crazy burn in bi's, forearms, obliques and lats. Right now before I start back on the 5x5 I want to replace high pulls with somthing, I was thinking of doing pendlay rows but now Im thinking of these as an option....

What does everybody think?

Bent one arm rows are a great lift. I have been doing them for years but sadly I am not close to that big.

Since when did everyone start having basic old school lifts named after them?

 

[SouthernLord]

Bent one arm rows are a great lift. I have been doing them for years but sadly I am not close to that big.

Since when did everyone start having basic old school lifts named after them?

I think the term was coined after videos of him doing 200+ pounds for 25+ reps was put on the net.

 

[artificialaspirations]

looks like a dumbell row to me

 

[grubd]

I was like wtf a krock? Isn't that a shoe that's kind of geigh? Oh it's a one are dumbell row.

 

[ExtraMile]

I was like wtf a krock? Isn't that a shoe that's kind of geigh? Oh it's a one are dumbell row.

lmao yeah, but theres alot of swinging and what would be considered bad form in order to use maximal weight.

 

[musketeer]

I'm off to do some Musketeer Snatches, it's basically a snatch with bad form...

 

[djeclipse]

I'm off to do some Musketeer Snatches, it's basically a snatch with bad form...

Cool.

I'm going to do some DjEclipse couch sits later on tonight. And then I will super set that with DjEclipse Beer curls.

 

[slimjim1985]

haha beer curls work something fierce

 

[artificialaspirations]

good form is so 2006

 

[djeclipse]

haha beer curls work something fierce

Are you doing regular beet curls or DjEclipse beer curls?

DjEclipse beer curls require a beer in each hand and one of those double beer drinking hat things.

 

[*ebony*]

looks like a dumbell row to me

+1
just with just more jerking?

 

[QiangDa]

I fucking love that he's got vice-grip pliers holding the weight on the dumbell in the first video. Thats badass!

 

[Ifonly]

His other videos are on YouTube. Jus type "Kroc001" the 165 pound one arm press is pretty impressive, considering he's 3 days out of surgery.