Kroc Rows (single arm, not strict)

B~RAD · Oct 29, 2009

I did them the other night for the first time in probably a year. Very good exercise. The middle of my upper back is very sore, which is rare. Who does them? and how much ya doin? matt kroc himself goes very heavy and says it has helped his deadlift lockout due to the added upper back strength.

YouTube - EliteFTS.com - Matt Kroczaleski on Kroc Rows

w8tlifterty · Oct 30, 2009

I do them regularly to work grip strength the added bonus is the upper back strength... both for me have improved greatly in the last 8 weeks. Just switched to a pl type routine about 2 months ago,,, my dead has went from 405 x 10 with straps to 500 x 6-7 no straps... what kinda wgt are you using for your rows... i generally do 175's for about 13 or so now. Try to move up wgt or reps each week...

On a side note, Kroc is a freak...I love his vids, guy moves wgt. Great

B~RAD · Oct 30, 2009

the gym i was at only had them up to 130 so i did those for 25-30ish. my other gym has them up to 230 though so ill try them there next time i do them

bruno85 · Oct 30, 2009

I love Kroc rows. My back workouts for the past 6-7 months have been primarily deadlifts, chins, and 1 arm rows. I set a goal to be able to row my bodyweight for reps (175), but the dumbells didn't go high enough so I ended up using duct tape and ratchet straps to add more weight. The last time I did them was the middle of the summer and I hit 175x18.

http://www.youtube.com/watch?v=9gTvA9jABP8

The only reason I stopped was it just became too much of a pain in the neck to rig the dumbell, but if I had heavier dumbells they would be a staple. I have been using 1 arm t-bar rows and those feel pretty much the same. I have never really been able to get a good contraction with barbell rows and like these much better. They give some core work too as my abs and obliques are always sore after them.

7_Deadly_Sins · Oct 30, 2009

I love them..I mainly do them as a grip exercise, but the back workout they give is a bonus.
most I've done was 70x20..but I'm going up 10# a week until I stall..I probably do them to strict..not as unstrict as Kroc.