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...