CrossFit Amelia Island

Bob Awtrey - 92 and still truckin'

Technique

Rowing is a very natural motion—most people pick it up quickly. Have someone watch you row, comparing your body positions to those shown in the video below. Don't pull hard until you are comfortable with the technique.

http://www.concept2.com/us/training/technique.asp

The Rowing Stroke

The rowing stroke consists of four phases: the catch, the drive, the finish, and the recovery. Your body position in each phase is outlined below.

The Catch

• Extend arms straight toward the flywheel.
• Keep wrists flat.
• Lean your upper body slightly forward with back straight but not stiff.
• Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow).

The Drive

• Begin the drive by pressing down your legs.
• Keep your arms straight and hold your back firm to transfer your leg power up to the handle.
• Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

The Finish

• Pull handle all the way into your abdomen.
• Straighten your legs.
• Lean your upper body back slightly.

The Recovery

• Extend your arms toward the flywheel.
• Lean your upper body forward at the hips to follow the arms.
• Gradually bend legs to slide forward on the seat.

The Catch

• Draw your body forward until the shins are vertical.
• Upper body should be leaning forward at the hips.
• Arms should be fully extended.
• You are ready to take the next stroke.