FT Questions....

[Scott Stevenson]

FT and Kroc Rows (KR) ?

Hello Scott I would like to ask you a question

do you see any place in FT for Kroc Rows ?

long time ago (before me finding FT ) I used to love that exercise and had good results with it

now (since I have limited options for the back workouts) I am thinking
is there a way to incorporate KR into FT ?

Pump sets - not so much - too demanding I guess ...
MR - a little different idea - but maybe... ?
LS - would love to put in here but not sure ... (progression rather with reps later with weights and different rep range...)

here are some links about KR
https://www.t-nation.com/training/kroc-rows-101
https://www.youtube.com/watch?v=V6T5n79Srpk

thanks for your input

If an exercise works that well for you, it'd be a damn shame not to use it!

I think you could use them for MR's for sure (DB Rows are brutal for MRs) and I see no huge issue with doing them as a Loading Set. It will just make for a bit of a different rest interval for one side vs. the other, but you'd still use the same rule that the rest interval start when you're actually at the next exercise and truly resting (not walking there, not changing weights, etc.)

For Loading sets, I'd hit the side which is weaker / smaller (first), if there is one, so you're not at all gassed when you start the set for that side.

And, you could def. do them for a pump set - just keep the reps continuous. They are a bit ballistic (how I think Janae intends them to be done), so you could slow these down a bit and really make them into a regular DB row for pump sets, but I think the nature of what your'e wanting from this exercise comes from the activation pattern that's brought about from just going to f*$@ing town on the exercise. (So, yes, this exercise is a pretty neurologically demanding, so it wouldn't be my first choice for a pump set.) Instead, I'd probably do a DB row lying face down on an incline bench, which makes for a super strict movement. (This is one is also nice in that you have a bench and are near the DB's and can superset the DB rows with a DB fly / press Pump set... )

GREAT QUESTION!!!

-S

P.S. As an addendum - if someone's got a technique, exercise, etc. that works / has worked really well for them, I'm ALL for making use of that strategy if at all possible, even if that means breaking a "rule" of FT. The more important rule is figuring out what works!