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