CROSSFITTERS HERE IS YOUR ROWING BREAKDOWN.
All the resources you need to make sure you dominate any rowing workout you come across.
Rowing Technique Breakdown
The Stroke
In rowing, every pull on the rower is known as a stroke.
The stroke is made up of 4 distinct phases.
Phase 1: The Catch
Phase 2: The Drive
Phase 3: The Finish
Phase 4: The Recovery
Phase 1: The Catch
This is the position you are in when the handle is the closest to the fan on the rower, and you are about to start pulling.
The elements to focus on include:
Your shins should be vertical.
You shoulders should be slightly in front of your hips, causing your back to be at around a 45 degree forward leaning angle (think deadlift)
Arms are straight and you’re reaching as far forward as you can without excessive rounding of the back.
You are doing your best to keep your whole foot in contact with the foot pad.
Phase 2: The Drive
This encompasses the entire backwards pull on the rower.
The elements to focus on include:
Legs First: Begin with a powerful push through the legs. Keep your back and arms straight as you transfer power to the machine.
The Body Swing: Once your legs are almost fully extended, hinge at the hips to lean backwards, you should end up in a body angle around 45 degrees from the machine.
Finish With The Arm Pull: Finally, pull the handle to the bottom of your ribs by bending the elbows, keeping wrists flat and forearms level.
Phase 3: The Finish
This is the position you are in when you have finished the pull on the rower.
The elements to focus on include:
Your legs should be extended.
You should have a slight (45 degree) backward lean.
The handle should be at around your solar plexus.
Phase 4: The Recovery
This encompasses the entire forward motion as you move back towards the fan and the catch position.
The elements to focus on include:
Arms First: Extend your arms until they are straight before doing anything else.
Then Body Swing: Once the arms are straight, hinge at the hips leaning forwards towards the fan (body angle about 45 degrees towards the fan).
Finally Your Legs: Once you’ve leaned for enough forwards that your hands are over your knees, bend your knees to slide forward to the catch position.
The 1%
In this video I breakdown all of the small nuances that can help you get the advantage over your opposition, whether that be on the competition floor or in your local box.
This video provides a breakdown of the following areas:
Transitioning into the rower.
How to hack the machine when starting.
Transitioning out of the rower.
The Difference Between Rowing Calories Vs Meters
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