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3 Tips To Help Improve Your Rowing

February 13, 2019

 

Often times rowing is looked at as just conditioning and another torture device for coaches to make you sweat. Getting better at it sounds "bleh" and most of time everything starts to ache when you row too long. 

 

And if you're like me… 

 

You're guilty of just strapping in your feet and grinding out 1,000's of meters without taking a second to think about efficiency and/or form. 

 

The reality is that rowing with attention to some details can be an amazing tool to utilize in your fitness and can really expedite your performance in the gym. 

 

So, today… 

 

I want to give you 3 Tips To Help You Improve Your Rowing and some specific Coach's training cues that you can apply the next time you're at Reign Fitness (or your gym). 

 

 

Tip 1 | Relax 

For many of you who've rowed 2k or more… 

 

You've probably quickly realized that keeping tension in the upper body is not only a waste of energy it's not sustainable for very long. What naturally happens is the arms, the grip, and upper body relax out of fatigue however this is exactly the proper technique we want you to utilize for rowing efficiency. 

 

Relax The Upper Body: 

  • Keep a relaxed neutral spine and neck 

  • Hands are in a relaxed grip on the handle. (thumbs should be able to move freely)

  • Shoulders should be relaxed and down.

Keeping tension in the upper body can lead to improper positioning through the row and loss of power. Tension in the arms and grip can also lead to an upper body pull rather than a much more powerful lower body drive. 

 

Coach's Training Tip: 

The next time you catch yourself pulling with the upper body or fatiguing quickly, check your grip. Make sure it's relaxed and continues to stay loose. 

 

 

Tip 2 | Leg Drive 

 

One of the most common mistakes we see athletes make when they row is pull with their upper body rather drive with their legs. 

 

In the same way we don't like anyone yanking a deadlift off the ground with the upper body and arms… you should also be mindful of the same fault while rowing. Instead, the upper body should create proper positioning while the legs drive through the movement. 

 

The leg drive needs to initiate the movement and be powerful while the arms simply guide the handle to chest as you finish through exte