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BendtheBar 05-17-2012 08:26 AM

How to Perform Kroc Rows
T NATION | Kroc Rows 101


Ensure a full range of motion by fully extending the shoulder at the bottom of the movement and really pulling it up and back at the top.

Your shoulders should be kept higher than your hips and your upper back should be at approximately a 15-degree angle to the floor.

Row the dumbbell in a straight line from directly below your chest up to the lower portion of your rib cage.

You can perform Kroc rows with one hand and one knee on a flat bench or standing with your non-rowing hand braced on something solid.

Rotate between performing Kroc rows with and without straps to reap the most benefit from the movement.

After two to three warm up sets, go balls out for one max set attempting to hit either a weight or rep PR and shooting for at least 20 reps per set.

Perform Kroc rows with as much weight as possible and strive to go to complete muscular failure on the final set.

markievicz 05-17-2012 08:32 AM

nice post steve.

LtL 05-17-2012 10:51 AM

Nice. Too many people posting their Kroc rows as sets of 5 or 8. Kroc rows are 20+ reps of burning hell and were developed because he ran out of heavier dumbells and could only do more reps.


bruteforce 05-17-2012 10:59 AM

I've been wondering if I should run in the 8 rep range until I run out of heavier DBs, or start going higher reps, or if it even matters, just shut up and row something.

BigJosh 05-17-2012 11:07 AM

I intend to do these for the first time this afternoon. I'm planning on ramping up to one balls to the wall set of 20+.
I'm interested to see how my grip holds up.

BendtheBar 05-17-2012 11:07 AM

I love higher rep rows. I think I hit 150 x 42 with Rich Knapp last time we trained, which is nowhere near Kroc level. Damn fun though.

This is how I perform them, which I think are pretty close to what Kroc describes. It might not seem like it, but I am focused on contraction during each and every rep. At some point they start to get real sloppy, so I shut them down. Sloppy is usually close to failure.

big valsalva 05-17-2012 05:18 PM

Good post. I'm going to pull them back into my training soon. I've missed them. When last I did them, I think I was rest/pausing (10 seconds), and aiming for 30 reps before I increased. I think I'll try a straight set next time I do them.

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