5 tips that will make you a more efficient rower!

"A man always has two reasons for doing anything: a good reason and the real reason."

-J. P. Morgan

Above: Improving your technique in anything you do, will most likely make you more efficient! This is very true for rowing on the Concept-2. What I learned in San Diego at my training camp has helped my rowing so much. I can officially say, I don't "hate" the rower anymore. I hope sharing my tips and pointers have been making you enjoy rowing a little more.

Today's WOD:
Deadlift 3-RM


AMRAP in 7 minutes, of:
7 Box Jumps (24/20")
7 Burpees
7 KB Swings (53/35 lbs.)

5 Tips on Better Rowing:

1. POSTURE, POSTURE, POSTURE! Maintaining good posture (think big chest) is huge in being more efficient and not taxing your body.

2. KNEES IN! Keep your knees in when you are in the "catch" position of your stroke. This will allow you to drive with your hamstrings, butt, and hips. Not your quads, like you would if you drive your knees out in the catch position. The catch position is when you bring yourself back to the front of the rower, and you are about to start your drive/pull.

3. DO NOT OVER-EXTEND on the back of a pull. If you lean back, you are losing efficiency and most likely taxing your lower back way more than you need to.

4. DO NOT PULL PAST YOUR BODY! If you are the athlete that has a big bruise on your sternum post-rowing, you are trying to pull past your body, which means you are really inefficient! Once you pull to your body, brush the handle off your breast-line and start recovering to the catch position.

5. RECOVER in this order: ARMS, HIPS, LEGS! Do not bend your knees before sending your arms in. Also, make sure your grip on the handle bar is wide enough that your pinky fingers are at the edge of the handle. This will make a huge difference in the pull and finish of your drive.

Saturday's WOD Board: