"Two Strong Guys Pulling Some Heavy Iron." If this video was a feature-length film, that might be its title, as world record-setting powerlifter Jesse Norris and Afghan War vet KC Mitchell hit the gym to place their back muscles under extreme duress.

The workout hits all the milestones you'd expect from a back workout— some. Their deadlift sets are something to behold as they slide on plate after plate. From there it's on to insane monster cable rows, lat pull-downs, one-arm dumbbell rows, and machine rows.

All the while, Mitchell talks about his journey from being the survivor of a massive IED blast, through three years of painful rehab, and on to the moment of victory when he stood onstage and pulled a massive deadlift.

"I got all fired up—everybody had me fired up—and I went out there and pulled and held it and set it down softly and white lighted and it was 600.1 pounds," Mitchell recalls. "Everybody went insane. It was emotional for me. It felt like the end of everything I'd set out to do after my injury. It took about four years to go from a hospital bed and those narcotics to stepping on that platform and feeling like a legitimate athlete. "

KC Mitchell Back Workout
1
Barbell Deadlift
Add weight each set
5 sets, 3 reps
5 sets, 2 reps (AMRAP)
2
Superset: 6 sets
No rest between sets
Seated Cable Rows
6-10 reps
Wide-Grip Lat Pulldown
6-10 reps
3
Superset: 3 sets
No rest between sets
One-Arm Dumbbell Row
8-10 reps
Straight-Arm Pulldown
8-10 reps
4
Superset: 3 sets
Add weight each set. No rest between sets
Leverage Iso Row
6-8 reps (both arms)
Leverage Iso Row
6-8 reps (single arm)
5
Leverage Iso Row
Add weight each set
6 sets, 8-10 reps
6
Leverage Iso Row
Drop weight each set
6 sets, 8-10 reps

About the Author

Hobart Swan

Hobart Swan

Prior to joining Jyoto.info as a senior content editor, Hobart Swan produced health content for CBS Radio. He was also a health-content specialist at Healthwise, the nation’s ...

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