Kroc Rows Back Health

[tlifter]

I was talking to a trainer at the gym describing to him what Kroc Rows are. He said they do everything they are meant for. Grip Strength and getting a strong and big upper back, but they are bad for your back because extending your arm that low with that much weight can herniate a disk. Is that true? He has never tried them and I have been doing them only for the last 3 weeks. I like them, but I care about my general back health more than using it to develop grip and my upper back. There are many other exercises you can do instead. Thanks for the help.

[Vampirelol]

no.

[tlifter]

no.

Thanks. I didn't think so, but I wasn't sure especially because I did them yesterday and today my back hasn't been feeling so hot all day. I did them after deadlifts and bench presses though.

In 5/3/1 Forever Wendler said for beginners its good to start with 1/2 your bodyweight for 20 reps. I couldn't do that so I lowered it by 5lbs and I have been adding a couple reps each week with a goal of getting somewhere over 20 before raising the weight. Right now I'm at 17,

[BenMcLeodNZ]

The back is supported doing them, it can be done as a substitute for other things if you have a sore back.

[DCSpartan]

All Kroc rows are high rep Dumbbell Rows. There is nothing magical about them. And doing 3 sets of 8 with a 30 pound dumbbell wont give you a back like Matt (I guess its Shanae now?) Kroc.

[WolfRose7]

All Kroc rows are high rep Dumbbell Rows. There is nothing magical about them. And doing 3 sets of 8 with a 30 pound dumbbell wont give you a back like Matt (I guess its Shanae now?) Kroc.

To add to this.

Kroc rows are kroc rows because kroc outgrew the biggest dbs in the gym and had to just rep them forever...
If you can't row 100lbs am arm you probably don't need kroc rows

[DCSpartan]

To add to this.

Kroc rows are kroc rows because kroc outgrew the biggest dbs in the gym and had to just rep them forever...
If you can't row 100lbs am arm you probably don't need kroc rows

Yeah, I guess technically its onl a Kroc row if you bring your brother to the gym to weld some dbs together.

[anonymous]

Kroc rows can lead to overdeveloped Traps.

[tlifter]

To add to this.

Kroc rows are kroc rows because kroc outgrew the biggest dbs in the gym and had to just rep them forever...
If you can't row 100lbs am arm you probably don't need kroc rows

Thanks. I’ll do some standard dumbbell rows instead.

[Shihanlifter]

Thanks. I didn't think so, but I wasn't sure especially because I did them yesterday and today my back hasn't been feeling so hot all day. I did them after deadlifts and bench presses though.

In 5/3/1 Forever Wendler said for beginners its good to start with 1/2 your bodyweight for 20 reps. I couldn't do that so I lowered it by 5lbs and I have been adding a couple reps each week with a goal of getting somewhere over 20 before raising the weight. Right now I'm at 17,

I wouldn't do rows after deadlifts. A fatigued lower back is the last thing you want in a lift where the lower back plays such a pivotal role in stabilisation.

Kroc rows can lead to overdeveloped Traps.

This post makes no sense. Not trying to be a dick but there is neither context nor an argument to back up your statement. Why would high rep db rows be more conducive to trap overdevelopment than other exercises?

[HeMB]

To add to this.

Kroc rows are kroc rows because kroc outgrew the biggest dbs in the gym and had to just rep them forever...
If you can't row 100lbs am arm you probably don't need kroc rows

This,

but somehow most people think that kroc rows - high rep cheat db rows with isnane weight
LMAO @

for beginners its good to start with 1/2 your bodyweight for 20 reps

[TheIronAsylum]

they actually turn you into a woman

[Vampirelol]

they actually turn you into a woman

i forgot to add this. cut them from my routine for this reason alone.

[tlifter]

This,

but somehow most people think that kroc rows - high rep cheat db rows with isnane weight
LMAO @

Well if any of you have 5/3/1 Forever than you can see on page 181 Wendler lists standards for Kroc Rows. He says Beginners should do 1/2 bodyweightx20, Intermediate 1/2 bodyweightx35, and Advanced 1/2 bodyweightx50 so at least according to him Kroc Rows are not just for people who maxed out the dumbbells.

[grouchyjarhead]

Kroc rows can lead to overdeveloped Traps.

To be perfectly honest I can't say I've ever seen someone with overdeveloped traps. Most people could use more in my personal opinion.

I like Kroc rows for the grip and getting some more volume in for the back. I was stuck at 485 for my deadlift (grip and lockout strength were my weakness at the time) and was introduced to Kroc rows but hardly changed anything else at all. I finally broke 500 after a few solid blocks of training using Kroc rows, which made me a believer.

[melDorado]

Kroc rows is probably dumb but I think DB row is one of those exercises which you actually lose out by having perfect controlled form vs extra weight. I do mine slightly overloaded and with a little body English going on.

[Shihanlifter]

Kroc rows is probably dumb but I think DB row is one of those exercises which you actually lose out by having perfect controlled form vs extra weight. I do mine slightly overloaded and with a little body English going on.

I too believe this - as long as form doesn't get so loose to become an injury risk.

[anonymous]

This post makes no sense. Not trying to be a dick but there is neither context nor an argument to back up your statement. Why would high rep db rows be more conducive to trap overdevelopment than other exercises?

[n64bomb]

As long as you do your rows with your lower back erectors keeping the arch in the back constant, you are fine. A large portion of people in the gym do dumbbell rows and kroc rows with a jerking motion, rounding their back when pulling the weight up.

If you do these "hunchback rows", as I like to call them, the Kroc row could be more harmful than the one arm row. If you use good form, though, you are fine. That might have been what the trainer was getting at?

[DCSpartan]

Well if any of you have 5/3/1 Forever than you can see on page 181 Wendler lists standards for Kroc Rows. He says Beginners should do 1/2 bodyweightx20, Intermediate 1/2 bodyweightx35, and Advanced 1/2 bodyweightx50 so at least according to him Kroc Rows are not just for people who maxed out the dumbbells.

Hey ass, I actually have a Matt Kroc trainng DVD where he explains it as we have laid it out. So at least accoring to Kroc, Kroc rows arent for little guys like you. Now eat some neg.

[WolfRose7]

Well if any of you have 5/3/1 Forever than you can see on page 181 Wendler lists standards for Kroc Rows. He says Beginners should do 1/2 bodyweightx20, Intermediate 1/2 bodyweightx35, and Advanced 1/2 bodyweightx50 so at least according to him Kroc Rows are not just for people who maxed out the dumbbells.

I have the book.
Wendlers idea of kroc rows is a lil different to the woman herself.

I just do my rows 7m protocol... much more effective way of accumulating good volume IMO

[adamsz]

Kroc rows can lead to overdeveloped Traps.

is this a joke in here about Matt transitioning to a woman? (a trap)

legit not sure lol

[moremass2]

What is krok rows?

[moremass2]

Oh shoot I just did some research, kroc rows were invented by a tranny!

[keyboardworkout]

Kroc rows can lead to overdeveloped Traps.

This ^

[tlifter]

Hey ass, I actually have a Matt Kroc trainng DVD where he explains it as we have laid it out. So at least accoring to Kroc, Kroc rows arent for little guys like you. Now eat some neg.

Hey ass, you don’t need to be hyper defensive. This entire thread is based on Wendler’s parameters because I’m following one of his programs. And calling me a little guy just shows that you are insecure with your physique. I personally don’t care about my size. I just care about strength.

[tlifter]

Oh shoot I just did some research, kroc rows were invented by a tranny!

Yep but at the time he created them he wasn’t a woman.

[BIGNHYOOGE]

Who the **** is that trainer?

By definition, technically, all back exercises can and will lead to injuries like a herniated disc if you don't watch your form. Practice the lifts and do them with your proper form and then slowly increase the poundage/reps

[tlifter]

Who the **** is that trainer?

By definition, technically, all back exercises can and will lead to injuries like a herniated disc if you don't watch your form. Practice the lifts and do them with your proper form and then slowly increase the poundage/reps

Well, Kroc Rows have you stretch at the bottom and you use a bit of body english aka somewhat bad form to lift more weight than you could with strict form. So technically speaking, you are using bad form. This is a video of Jim Wendler years ago doing them.

https://www.youtube.com/watch?v=V6T5n79Srpk

[DCSpartan]

Well, Kroc Rows have you stretch at the bottom and you use a bit of body english aka somewhat bad form to lift more weight than you could with strict form. So technically speaking, you are using bad form. This is a video of Jim Wendler years ago doing them.

https://www.youtube.com/watch?v=V6T5n79Srpk

Thats not a Kroc Row. Thats a regular DB row. What we keep telling you is Kroc rows are using the heaviest DB in the gym for really high reps because there isnt anything else to do.