- September 16th, 2014
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Many people have a misconception about rowing. It makes logical sense to think if you are moving quicker on the rower you are covering more distance. But this is incorrect. You will be surprised how important an efficient proper technique is on the rower. Think about rowing in comparison to our olympic lifts. When performing oly lifts we want to keep the bar in straight path as we move our body around the barbell. Rowing should be looked at the same way. Here are some tips to improve rowing technique.
1. Don’t Lock In – when placing your feet on the platform you do NOT want to tighten the straps all the way. You want to keep some slack so you can get full extension on the pull.
2. Body Position – same as when we approach the barbell we want to “set your spine” first. Pull the shoulder blades back and chest out to lock your upper body in position. The upper body should remain rigid. There should be no break in body position from the hip to shoulder during your row.
3. “I’m going in” – when you are “loading” up (closer to the rower) you want to keep the back positioning and hinge at the hip to get as close to the rower as possible. The handles should be about mid shin (very similar to our deadlift).
4. “Lean Back” – on the pull you want to make sure to move the legs—> hips —–> arms. Until you reach full extension
5. Reset – On the next rep you want to reverse the order Arms —> hips —> legs. and you will then be back at step #3.
To practice our Rowing Technique & to add to our Paleo Challenge we will have a:
“Challenge of the Month”
For Time : Row 2K
*This can be done during off hours (no classes) or you can always take a rower outside if space is an issue*