Rowing Workouts: Strength and Stamina Training
Instruction
Good technique is key to maximizing your rowing efficiency and preventing injury. The rowing stroke can be broken down into four phases:
1. The Catch (Starting Position):
- Positioning: Sit tall on the rowing machine, with your feet securely strapped in. Your knees should be bent, and your shins should be vertical or slightly forward.
- Grip: Hold the handle with both hands, keeping your arms extended in front of you, with your back slightly arched. You should feel like you’re in a compact position, ready to engage the legs.
- Posture: Keep your back straight (not rounded) and engage your core.
2. The Drive (Power Phase):
- Leg Drive: The most powerful part of the rowing stroke is driven by the legs. Push your legs straight down into the footrests, keeping your torso slightly forward.
- Timing: The legs push first, followed by the torso, and then the arms finish the stroke.
- Core Activation: As your legs extend, lean your torso back (not too far), and pull the handle towards your chest. Keep the elbows low and close to your body, and don't overreach with your arms.
3. The Finish (End Position):
- Position: The handle should be close to your chest, elbows drawn back, and your back slightly leaned back (but not overextended).
- Legs: Your legs should be fully extended, with your knees straight.
- Grip: Keep your hands relaxed but firm around the handle.
4. The Recovery (Return Phase):
- Arms First: Begin by extending your arms forward and slowly releasing the handle from your chest.
- Lean Forward: Then, as your arms move forward, hinge from your hips to lean your torso forward toward the catch position.
- Bend Knees: Finally, bend your knees and return to the catch position (while maintaining the upright posture).
- Timing: The recovery phase should take twice as long as the drive phase to ensure controlled and smooth movement.
Tips
1. Use Proper Posture
Good posture minimizes the risk of injury and ensures you’re getting the most out of each stroke. Focus on:
- Keeping your back straight (avoid rounding your lower back).
- Keeping your core engaged during the entire stroke.
- Avoiding overreaching at the catch, which can lead to back strain.
2. Drive with Your Legs
The power in rowing comes from the legs, not your arms. By pushing with your legs, you’ll engage your largest muscle groups, making your rowing more efficient. Focus on driving with your legs first, followed by your torso, and then your arms. This order helps generate maximum power.
3. Don't Overgrip the Handle
Tightening your grip on the handle too much can lead to unnecessary tension in your forearms and arms. Instead, hold the handle firmly but relaxed. Your grip should be comfortable and consistent.
4. Control the Stroke Rate
In CrossFit workouts, you may be asked to row at a high stroke rate, but it’s important to maintain proper form at all times. Try not to rush the stroke. Instead, focus on the quality of each stroke and the technique rather than speed alone.
5. Adjust Your Resistance/Drag Factor
- Drag Factor: Most rowing machines allow you to adjust the resistance (called the drag factor). A higher drag provides more resistance, making it harder to row, while a lower drag is easier.
- CrossFit Settings: In general, a moderate drag (5–7 on the Concept2 machine) works best for conditioning purposes, as it mimics a challenging but sustainable rowing effort.
- Tip: Experiment to find the right drag factor for your fitness level and the specific workout you’re doing.
6. Focus on Breathing
Rowing is a cardiovascular workout, so breathing properly is essential. Inhale through your nose during the recovery phase and exhale through your mouth during the drive phase. Find a rhythmic breathing pattern that works for you to prevent fatigue.
7. Pacing:
- Sprints: During high-intensity intervals, try short bursts of all-out effort followed by active recovery periods (for example, 30 seconds on, 30 seconds off).
- Endurance: For longer rows, aim to maintain a steady pace that you can sustain. Keep the stroke rate moderate and focus on technique to conserve energy.
8. Common Mistakes to Avoid:
- Jerking with the Arms: The arms should not initiate the stroke. Instead, let the legs do the work, with the arms following.
- Overextension at the Finish: Avoid leaning too far back at the finish; this can strain your lower back. Aim to stop at a slight lean.
- Shortening the Stroke: A short stroke reduces your efficiency. Make sure to fully extend your arms and legs at both ends of the stroke for maximum range of motion.
