KC Mitchell Chest Workout | KC Mitchell Back Workout | KC Mitchell Podcast

"Two Strong Guys Pulling Some Unbelievably Heavy Iron." If this video was a feature-length film, that might be its title, as record-setting powerlifter Jesse Norris and Afghan War vet and powerlifter KC Mitchell, founder of Rising Labs, hit the gym and place their back muscles under extreme duress. This movie even has a sequel where they give the same treatment to their chests.

The workout hits all the milestones you'd expect from a hardcore back workout and then some. They slide plate after plate onto the bar for heavy deadlifts, challenging one another to find their limit. From there, it's on to insane monster cable rows, lat pull-downs, single-arm dumbbell rows, and machine rows—basically all the best back moves, all taken to failure over and over again.

Throughout the workout, 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 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 of his momentous powerlifting meet. "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 four years to go from a hospital bed and those narcotics to stepping on that platform and feeling like a legitimate athlete."

KC Mitchell hits it this hard and heavy in every single workout. For his level of intensity, you need a pre-workout that's up to the task.

KC Mitchell's Back Workout
Barbell Deadlift
Build up to a heavy double or single.
5 sets, 2-3 reps (rest 2 min.)
Perform the exercises in order, resting as little as possible between exercises and rounds.
Seated Row
6 sets, 8-10 reps (no rest)
Lat pull-down
6 sets, 8-10 reps (no rest)
Perform the exercises in order, resting as little as possible between exercises and rounds.
Dumbbell Row
6 sets, 8-10 reps (left side, no rest)
Dumbbell Row
6 sets, 8-10 reps (right side, no rest)
Stiff-Arm Push-Down
6 sets, 12-15 reps (no rest)
Machine seated row
Alternate sets of double-arm reps and single-arm reps intuitively. At the end, perform a double or triple dropset.
12 sets, 10 reps (rest 30 sec.)

Want to hear KC Mitchell's full story? Listen to Hard-Won Life and Lifting Lessons, his inspiring episode of the Bodybuilding.com Podcast.

About the Author

Hobart Swan

Hobart Swan

Hobart Swan formerly wrote and edited for Bodybuilding.com. He also worked as a producer of health content for CBS Radio, and as a health-content specialist at Healthwise, the nation’s...

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