Coach Damon V breaks down the Kroc row, a rare move that targets lats, biceps, core, and hip stability. With Michelle’s demo, he highlights key cues — dropping the shoulder, engaging rotation, and pulling to the sky — for maximum strength and stability.
Transcript
What’s up, guys. Coach Damon V with another rare move for y’all today. Today Miss Michelle is going to show us a Kroc row.
So it’s gonna look like this: I’m going to split my stance, the same side that my leg is in front. My hand is going to go on a bench, a table, anything like that. From here I’ve got my weights.
The important part of what makes this a Kroc row is I’m reaching as far as I can to the floor. So she’s dropping her shoulder from here. She’s going to engage her lat and rip that weight to the sky, elbow to the sky. Perfect.
So shoulders dropping. We’re working everything in a core, lat, shoulder to the sky. So Miss Michelle’s doing an amazing job of focusing on that rotation in the shoulders. This is what we want to focus on. Great job, Miss Michelle. Two more. Perfect.
Probably she’s going to start to feel it here in the back and your lat.
And switch sides. Weight down. Switch hands. Perfect. Put some weight on that hand. Drop that shoulder exactly and rip to the sky. Perfect.
It’s a really high-return-on-investment exercise. Of course, you’ve got the lat, you’ve got the bicep, but you’ve also got the core and you’ve got some hip stability going too.
Great job. One more cue. Michelle, drop your shoulder in your pocket. Pull your back. Now go. Yes. And now add the rotation. So drop to the floor, shoulder in your pocket and to the sky. Yes, like that. Rest.
Take a break. High five. Michelle, you are done, girl. Take a break, take a break.
