Matt Kroc's 'Kroc Row' Back Workout | Bodybuilding

So you're a bodybuilder, not a powerlifter? Who cares! Matt Kroc knows both. Get bigger and stronger doing his five-move back workout. Just try not to get crushed.

| Kroc Row Back Workout |
1. Barbell Deadlift - 4 warm-up sets of 3-6 reps, 2 working sets of 3 reps
2. Kroc Row - 3 warm up sets of 10 reps/arm, 1 working set of 6 reps/arm
3. Pull-ups - As many working sets as necessary to reach 100 reps
4. Lying T-Bar Row - 2-3 warm-up sets of 10 reps, 2 working sets of 10 reps
5.Barbell Shrug - 3 warm-up sets of 10 reps, 2 working sets of 10 reps

I was small and skinny throughout childhood. I didn't really have the genetics for lifting, but I always loved doing it. I always wanted to be big and strong. My first set of "weights" was a bent bar I found out in the woods, which I used to lift milk jugs full of sand.

Those days are long behind me. Now, I'm a powerlifting world record holder. In 2009 I earned that title in the 220-pound division by squatting 1,003 pounds, benching 738, and deadlifting 810 for a total of 2,551 pounds.

Although I take pride in my achievements, the road hasn't been easy. I've had a lot of injuries over the years, but I'm good at overcoming them. I also overcame a bout with testicular cancer back in 2004. I believe adversity makes us stronger. I'm fortunate to have gone through the things I have. They made me who I am today.

I thrive on the challenge. The harder it is for me to accomplish something, the more rewarded I feel. I had coaches in high school who told me flat-out that I sucked. I just filed those things away and used them as motivation. I think about them even now. If you tell me I can't do something, I'm going to do everything in my power to prove you wrong.

The Kroc row is one of the things I'm most known for, and I built this workout around that movement. If you add it to your program, you'll build upper back size, increase your deadlift, and get crazy strong.

This workout is for anybody from the beginner to the pro-level athlete who is looking to gain size and strength to their upper back. People think that this workout is too much for a beginner, but beginners don't have the strength to tax their body like an elite lifter. The amount of weight you use is going to depend on your level.

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[bodybuildingcom]

| Kroc Row Back Workout |
1. Barbell Deadlift - 4 warm-up sets of 3-6 reps, 2 working sets of 3 reps
2. Kroc Row - 3 warm up sets of 10 reps/arm, 1 working set of 6 reps/arm
3. Pull-ups - As many working sets as necessary to reach 100 reps
4. Lying T-Bar Row - 2-3 warm-up sets of 10 reps, 2 working sets of 10 reps
5.Barbell Shrug - 3 warm-up sets of 10 reps, 2 working sets of 10 reps

[spectrum_electrum]

This guy reminded me of the quote "act civilized, train barbarian". He looks like a fucking tank yet when he speaks he is so down to earth and approachable. OG meatheads at the gym should take notes.

[EazyEric-rhpz]

Rest In Peace to Krocs son Garrett he passed away a few days ago that’s got to be brutal on a father or anyone 🙏❤️✌️💪

[Ifonlyyouknew]

Great job just watched your story, I know one thing you have never worked out at Planet Fitness. Lol

[davidsweetland]

So this clip must be from somewhere between 2004-2015.

[PROTEUS_SEER-OF-EONS]

I've used this back workout for years. If you can get the DVD "Intensity" by Matt, you can understand his mindset a bit more. He puts a nail in his arm, no blood.

[faridmk]

Respect to Matt for deciding to continue competing against men post transition. Absolute unit, this one. No woman could dream of even coming close (and most men too).

[SomaraSon]

I do bodybuilding for a hobby (I don't compete). When I watched Transformer and saw Janae do the Kroc rows I immediately was motivated to become better at rows. It's a movement that SO MANY people do wrong, I see a lot of people use their biceps to get the weight up.That's how you keep your small back.. haha

[barbarbates]

Mad respect man, so much you have fought fair play💪

[worthamthevoice]

Havent deadlifted in 6 months... watched this.... IM READY TO HIT THE GYM NOW

[victorrubahimbya]

Woooow a true jedai Master just motivated me to always challenge myself more with bigger massive waits

[mikerighi]

It's funny and pathetic how you YouTubers refuse to learn.

A world champion is trying to share his personal strength training knowledge with you. He invented an exercise and gave it to the strength training world. Only a handful of people have ever done that (i.e. Tate press, JM press, Hack squat, Sotts press, Kroc rows... The list goes on).

When a lifter achieves 'World class' status, he or she is forced to experiment with different movements. Why?
Because it's necessary to set a record which has never been achieved in any books, in any time, ever.

Yet you only focus on his personal issues. You're literally afraid to learn from someone who is different from you. Matt Kroc knows more than you. Yet you refuse to stop typing. You refuse to shut up and learn from another human being because he's different.

Shows how strong you guys are. And I'll bet that not a single commenter here even has one 'Elite class' lift. But no... Just go back to Borders or Google and learn how to row bitch weight properly.

Does anyone here even know what 'Proper form' means when pertaining to exercise? I kinda doubt it.

It means this: whatever form accomplishes the GOAL. If joint health, muscular symmetry/development and a pain-free life. Then kindly gtfo.

If you want join the competitive world of powerlifting, maybe even set a state record or go down in an organization's record books, then see how Kroc rows work for you after traditional exercises begin to provide less stimulation.

Or better yet, just keep leaving shitty comments for other shitheads to 'Like.' If yoy can't get stronger, then just be a bitch.

[surfcruzer]

Matt's got a great attitude. Real deal but very personable.

[jasont]

This is great Motivation before my back workout.

[GRIM-jptv]

This man is just a complete beast I love it

[metalmooch]

100 pullups after those deadlifts and rows is

[vinayak]

Amazing back workout loved it thank u bodybuilding 😁🏋️

[tpap]

Few bodybuilders train this way today. Dallas McCarver was the last bodybuilder in the IFBB that I am aware of who trains back this heavy. In fact Dallas was the strongest bodybuilder to ever live with respect to back training. Stronger than Ronnie and Kroc

[Lyfe]

This is my home gym. When was this made?

[brutusdrobny]

that's my old gym! Metro in Worthington Ohio