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 world-record-setting powerlifter Jesse Norris and Afghan War vet KC Mitchell, founder of Rising Labs, to 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 back workout—plus 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 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 Back Workout
Barbell Deadlift
Add weight each set
5 sets, 3 reps
5 sets, 2 reps (AMRAP)
+ 6 more exercises


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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 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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