Rowing Tips: Episode 1
As we are doing more WODs including the rower I wanted to give a few tips and get you all thinking of ways to improve your rowing technique and efficiency.
In the picture above you can see the 2 main phases of the rowing stroke. The Drive and Recovery.
In our drive phase we want to make sure we are using our legs FIRST, in unison with our legs doing the work first we want to keep a tall/strong torso. This will keep us from opening our hip too early (I have noticed many people doing this recently). Reference the 3rd and 4th picture in the drive phase above, notice how tall the rower is and in the 4th picture the hip is open but only slightly. Simply, in your drive, use those legs, keep torso tall and shoulders relaxed.
During this phase, do exactly as it says, RECOVER. You don't need to work hard to get back to the beginning except maybe for an all out sprint. The biggest take away from the picture above is to notice the rowers hips in relation to their shoulders. They keep their hips directly under or just behind their shoulders to help keep them ready and legs loading for the next drive phase. I see many of our members slide their hips/butts as close to their feet as they can and their hips get in front of their shoulders. This keeps the torso in a constant lean backwards and you lose all loading and power from your legs for the next drive phase. Again, simply be patient with your hips and try next time to be aware of where your hips are when you are in the recovery phase. They should below or behind your shoulders.
More videos and tips to come to help illustrate these points of focus to maximize your power, speed, and efficiency on the rower.
WARMUP: Barbell cycling x 3
5 hang power cleans, 5 front squats, 5 shoulder to overheads, 5 back squats
Rest or light stretch between rounds
SKILL: Alt EMOM x 6 each:
Back Squat 2 reps
High Box Jump x 3 reps
20 min cap
In this workout, the reps drop each round, and you get a 1 minute rest between rounds! The idea is to push the weight on the barbell, and expect to do the power cleans as singles, and ideally the shoulder to overheads in chunks of 1-2 sets.
9 Power Cleans, 165/115 lbs, 7 Shoulder-to-Overheads, 165/115 lbs, 11 Toes-to-bars
Rest 1 min
7 Power Cleans, 165/115 lbs 5 Shoulder-to-Overheads, 165/115 lbs 9 Toes-to-bars
Rest 1 min
5 Power Cleans, 165/115 lbs 3 Shoulder-to-Overheads, 165/115 lbs 7 Toes-to-bars
Rest 1 min
3 Power Cleans, 165/115 lbs 1 Shoulder-to-Overhead, 165/115 lbs 5 Toes-to-bars
FG1: 55/75 CP1: 125/185, double reps of toes to bar CP2: 145/205, double reps of toes to bar