4 Tips to Improve Your Rowing Technique
1. Learn to relax on the recovery phase of the stroke
The recovery is the transition from the back of the stroke (the finish: where the handle is near your chest) to the front of the rower.
Contrary to some beliefs, this is not a stop and pause point. Instead, as you finish the stroke close to your chest, immediately and quickly push your hands towards your feet. Next close your hips. Finally, and I emphasize finally, let your knees bend.
Here’s where you learn to relax. Avoid pulling yourself forward with your legs, rely instead on the forward momentum you created by pushing your hands away quickly and then let your legs relax as the knees bend.
Try this: Take a 5-second stroke. Push hard and quick through the drive for one second. Then practice the recovery pattern; quick hands, closing the hips, and slow legs for four seconds. Take 15 – 20 strokes and have someone count for you. The end game is to feel what it’s like to turn your legs off and let them relax.
2. Quick, Explosive Catches Will Shave Seconds Off your Split
The catch is the phase of the stroke where you transition from the recovery to the drive.
Any lag time here slows the flywheel while you wait. In turn you spend more energy than necessary getting the flywheel up to speed—and flywheel speed equals power.
On the other hand, if you transition seamlessly from the recovery into the drive by driving your legs down quickly and powerfully, you’ll notice a positive impact on your time.
Try this: Use the same 5-second drill as above. As you reach the catch position put your focus on how quickly you can move from recovery to drive, bracing your core and pushing through your legs.
3. Eliminate the early arm bend. Many find it easier to transition by pulling with their arms before their legs drive. I use a cue that every athlete knows to explain why we don’t want to do that.
“When the arm bends, the power ends.” -Coach Mike Burgener.
Try this: Take 15–20 strokes with this drill at a time to focus on your form. If you can have a coach watch you, even better.
4. Create the most efficient path possible by moving the handle in a straight line. In the rowing world the hands move up and down at parts of the stroke due to the need to control the oar handle. We don’t have an actual oar to worry about in CrossFit.
At the catch, the chain should be in the middle of the rectangular box that guides the chain path, and as you drive it should make a straight line to the base of your sternum.
Keep your arms and hands as relaxed as possible. Between them they make up a very small percentage of your power output, avoid spending unnecessary energy by gripping too hard or pulling too early.
Practice Like You Do Your OLY Lifts
Nothing shows progress more than practice. Expect to see great returns if you invest the time to drill yourself. A little work every day produces gains and you’ll notice your attitude toward this valuable machine changing.
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- Coach Greg