Traction Step

So are you a bodybuilder, not a powerlifter? It does not matter! Matt Kroc will deal with both. His XNUMX Stage Back Workout will make you bigger and stronger! Just be careful not to overstrain.

Author: Matt “Step” Crozaleski

As a child, I was small and frail – skin and bones. And although nature did not endow me with outstanding physical data, I always liked to lift weights. As far back as I can remember, I wanted to become big, I wanted to become strong. My first shell was a bent reinforcement that I dug out at a construction site: I put on milk cans filled with sand and started strength training.

Since then, a lot of water has flowed under the bridge. Today I am the holder of the world record in powerlifting. In 2009, I won this title in the under 100 kg weight category: in squats, I obeyed a weight of 455 kg, in the bench press I mastered 335 kg, and deadlift added another 367 kg to the final 1 kg.

And although I am proud of my achievements, the path to them was not easy. From year to year I was haunted by injuries, but I learned to deal with them. In 2004, doctors diagnosed testicular cancer, but I managed to cope with this ailment. I believe that trials make us stronger and I am happy that I was able to overcome all the obstacles in my path. They made me who I am today.

I turn any obstacle into a springboard: the harder the task, the greater the reward for solving it. In college, my coach quickly gave up on me and listed me as a failure. I handed over this information to the archive and began to use it as motivation. Moreover, today I continue to return to this motivational stimulus. If you claim that this is too much for me, I will break myself into a cake, but I will prove that you are wrong.

The Croc Row became famous for me, and I built my complex around this exercise. If you add it to your training program, you will develop your upper back muscles, make notable progress in your deadlift, and become insanely strong.

The proposed set of exercises is suitable for both beginners and professional athletes who seek to increase the volume and strength of the muscles of the upper back. Many people think that this workout is too difficult for a beginner, but a beginner athlete should not strain his muscles as much as a member of the powerlifting elite. The level of fitness is what determines the working weights with which you will train.

Now let’s move on to the exercises that I have included in this complex.

Exercise 1 Deadlift

Deadlift

Krok’s comments

The deadlift is a great exercise for the entire back. With its help, you will develop the entire muscles of the back, from the muscles that straighten the spine to the trapezius muscles, and gain overall muscle mass. The core is the foundation of any competent back muscle program.

Pay attention to the technical aspects. Hands are placed on the bar exactly shoulder-width apart. In the initial position, the legs are bent, the pelvis is much lower than the shoulders, the head is raised up. We sharply tear off the projectile from the floor and quickly raise it up. After lifting off the floor, the bar should move in a straight line. Use a razor grab. Stop completely when the projectile is on the ground – no bounces.

Ask a partner or coach to evaluate your technique from the side: if the bar is forced to “bend” the knees, then you are standing too close to the apparatus. If the bar deviates in your direction, then you are standing too far away. We do not chase pumping, we strive for explosive execution of every movement and forcing the muscles to do their job.

As your working weight increases, it becomes more difficult to maintain the correct attitude. In the pauses, I learned to switch to total calmness, and then I just flip the switch. You must develop your own way to accumulate internal energy.

Exercise 2 Croc Row

Traction Step

Krok’s comments

The Croc Row is a repetitive row of a very heavy dumbbell. Its essence boils down to lifting the maximum weight the maximum number of times. And I think this exercise is underestimated by many.

I have always had decent grip strength and have used dumbbell rows extensively in my workouts. But at some point I had to give it up. I went to university and the student gym simply didn’t have dumbbells heavy enough to do deadlifts, so I forgot about this exercise for a while. And in preparation for the national competition, I found that I could not hold the barbell in the deadline.

I had to remember that I gave up dumbbell rows. I realized how important this exercise was and brought it back into my training program. Since the choice of working weights was limited – the maximum weight of the dumbbells was 70 kg – I just started doing more and more reps. So I realized that the more repetitions I do, the more weight I can take, the stronger the grip, and the higher the results in the deadlift. My problems with the Stanova are a thing of the past.

Of course, I work with a lot more weight than many of you. But do not forget that working weight is not the most important thing, it is much more important how it relates to your strength capabilities. Take on a weight that really poses a challenge for you.

When performing Croc’s deadlift, fully straighten the lats at the bottom of the movement, and at the top, try to bring the shoulder blades together. Focus on shortening.

Exercise 3 Pull-Ups

Pull ups

Krok’s comments

The idea of ​​how many times I can pull myself up came to my mind after reading an old article by Arnold Schwarzenegger. I was attracted to the idea of ​​doing 100 repetitions, and besides, I liked the pumping that this exercise gave me. I use this technique to this day.

Agree, we rarely see big guys near the horizontal bar. This is because for most of them this exercise is simply too tough. The bigger and heavier we get, the higher the absolute strength indicators. However, relative strength, or strength in terms of body weight, decreases.

Thanks to the specific power per kilogram of weight, the little guy will always be more successful in pull-ups. This is why you only see little guys willingly doing this exercise. Fortunately, I have been able to pull up many times before, and today I am still capable of such a feat. Pull-ups are very helpful. And even the big guys should use this exercise.

Exercise 4 T-Bar Row

Krok’s comments

The T-bar is one of my old favorites. While doing this exercise, I try to give the maximum load to the lower and external beams of the broadest. This is facilitated by a narrow grip, angle of movement and correct position of the elbows. I focus on contracting the lower bundles of the broadest muscles, and when I get closer to the top point, I squeeze all the juices out of them.

My working weight may seem excessive to someone. But if you have been in competitive powerlifting for a long time, 8-10 pancakes no longer seem like something special to you.

Exercise 5 Barbell Shrugs

Barbell Shrug

Krok’s comments

Nothing has affected my traps like heavy shrugs. You can perform shrugs on the day of the shoulder girdle or on the day of the back, personally I choose both options. I am currently incorporating shrugs into my back workout. Traps have always been a source of my pride, so even with a large working weight, I feel very confident.

When performing shrugs, do not think about a pause at the top point or rotation in the shoulder joint. Just lift the bar up and lower it down.

Back workout from Croc

Read more: