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Tip: Ditch the Kroc Row



Kroc rows are the kipping pull-ups of rowing exercises. If you saw a normal-sized person doing Kroc rows, you'd think they're using too much weight and using poor form to cheat the back of the lift.

Would you think the same thing if it was some monster strongman doing them? No, probably not. You'd just say he was doing Kroc rows.

Look, we need to stay logically consistent on training principles.

I have read them for heavy, high reps (sets of 20) specifically because he felt it helped improve his deadlift performance. So using Kroc rows for that makes good sense, just like using kipping pull-ups makes sense for some (CrossFit competitors).

However, most people are not powerlifters and they need to think about the context of exercises Kroc rows.

Do. If you're someone who's trying to do one-to-one, then use your legs and hips to launch (instead of lift) 747 Dumbbell Rows Instead

If you're looking for a shape-focused, high-volume alternative to Kroc rows, look no further than the 747 hybrid row:

Do these row variations back-to-back without rest until you've completed all three exercises with both arms:

  • A1
    . One-Arm Dumbbell Row Free Standing, 7 reps each arm
  • A2. One-Arm Supported Dumbbell Row, 4 reps each arm using a heavy load that A1
  • A3. One-Arm Dumbbell Off-Bench Row, 7 reps using a light lighter than used on A1
  • Do 2-3 sets with 4-6 minutes between sets.

Coaching Tips

One-Arm Free Standing Dumbbell Row

Keeping your shoulders parallel to the ground, it's just going to be the same side of the dumbbell.

One-arm Dumbbell Row

The additional base of support allows you to pull heavy loads. Push your support arm into the bench as you row the dumbbell with your other arm. Explode into the weight on each rep. Dumbbell Off-Bench Row

Perform one with your own This move offers more support than free-standing rows, but less than the traditional dumbbell rows with your knee on the bench.

Additional Notes

The dumbbell row, the more you've got, the more you've got, the more you've got ,

You can do this same rep scheme using the same dumbbell row variation if you'd like.

How do I do this? ] The 747 rep scheme is not a magic rep number, so you can tweak it a bit. In fact, sometimes you may only get 6 reps on the final exercise due to fatigue. Or maybe you get 9 reps on the final exercise because you're feeling like an animal.


Related:
The 3 Best Rowing Exercises



Related:
10 Challenging New Ways to Chin-up and Row



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