Hello there, was just wondering, take the Krok row for example.
Is it best to do them with the back horizontal all the time or to switch it up now and again with it more inclined.
Thanks.
That would depend on whether your intention is to put more emphasis on your mid traps, rhomboids etc, or your lats.
To minimise pressure on your lower back (since you brought up Kroc rows), it would be better to think of executing the movement at a comfortable angle somewhere around 45 degrees, with the elbows flared and pulling the weight to the sternum for the mid trap area or pulling the elbows back towards your lower abs for the lats.
What does the rest of your back training look like?
Think about what you’re trying to achieve with a Kroc row. That should answer your question.
[quote]dagill2 wrote:
Think about what you’re trying to achieve with a Kroc row. That should answer your question.[/quote]
I love this. Succinct and fuckin solid.
With that said, I kroc row from wherever I can post the free hand. And kroc rows are the only db rows I do.
Edit, no I don’t. I only assume similar stance, not always 20+ reps with heavier weight. By heavier weight meaning something I’d need straps for.
[quote]HugeEuge wrote:
Hello there, was just wondering, take the Krok row for example.
Is it best to do them with the back horizontal all the time or to switch it up now and again with it more inclined.[/quote]
For Kroc Rows specifically, I’d stick to doing them the way Matt Kroc suggested: “Your shoulders should be kept higher than your hips and your upper back should be at approximately a 15-degree angle to the floor. Think of putting an adjustable incline bench on the lowest setting - that’s the angle you’re shooting for - which will focus the movement primarily on the upper back.”
For other row variations, it definitely depends on what you want to get out of the movement. For example, a barbell row with a horizontal back will emphasize different muscles and offer different strength leverages compared to a barbell row at a 45ish or 60ish-degree torso angle.
I have a flat bench, and do my rows off of that (flat back, usually one knee kneeling on bench)…is that even considered a Kroc Row?
[quote]alpha_mike wrote:
I have a flat bench, and do my rows off of that (flat back, usually one knee kneeling on bench)…is that even considered a Kroc Row? [/quote]
I’d probably say the “most important” points of a Kroc row are very heavy weight for very high reps. Way too many guys talk about doing “Kroc rows” for a set of 8-12 or using 35 pounds for a set of 25. Those are DB rows with shitty form or high-rep DB rows, not “legit” Kroc rows. (Not to get into a game of semantics, but that’s a risk we run when talking about specialty “named” lifts.)
Not saying back angle is any less important, but there’s a bit more leeway from person to person. Kroc’s technique suggestion (the slight angle) is likely a more powerful pulling angle and the best of both worlds, form-wise. But like with any exercise, you need to adjust things based on your body type. The OP in this thread is like 6’5" or 6’7". His form on most exercises won’t be the same as a guy who’s 5’9".