Kroc Rows
Kroc Rows are, in a nutshell, really, REALLY INCREDIFUCKING HEAVY dumbbell rows for high reps, and they are named after powerlifter Matt Kroczaleski.
Matt was performing dumbbell rows for sets of 30 reps, no straps, with 150lb dumbbells, the heaviest dumbbells in his gym. He figured he had reached max level and decided to cut out dumbbell rows from his training to focus on new equipment.
A short while later, while preparing for USA Powerlifting Nationals, he noticed that the bar was slipping from his hands on all his heavy deadlifts. When he added dumbbell rows back into his training, he stopped having that problem.
From then on, Kroczaleski made dumbbell rows a dedicated part of his training regiment, and his quest to find the most ridiculously massif dumbbells ever began.
His quest was to perform 300lb rows for reps. Not suprisingly, one of the biggest challenges was finding dumbbells that heavy. Kroczaleski ended on a pair of 36" long double-threaded bolts that were actually used for anchoring large buildings. Did you read that? “USED FOR ANCHORING LARGE [FUCKING] BUILDINGS." Buildings, not dumbbells, but buildings. They were made from hardened steel and were long enough and strong enough to hold the amount of weight he needed. Matt had his brother, an ironworker, weld some inside collars onto the bolts, and he began working towards his 300lb goal.
He did it:
This, my Two Scooping Friends, is
Actual. Fucking. Beast Mode.
Even the name of the exercise is beastly; “Kroc" sounds prehistoric huge.
Next Back Day, when it is time to do rows, instead of “working on your form" with “slow, unilateral movements," grab the biggest piece of iron in the building, and get Krocing.
I hope this article has inspired you to put on a lion costume next time you do Kroc Rows and check out Matt’s article on T-Nation for the full story of his quest to build the biggest dumbbells known to man.
-Tony “Two Scoops" Muscoli
