Rowing Basics - as told by a rower...
How many times have you seen rowing in a WOD and thought about skipping the gym? You come up with any excuse not to go: you could use the rest day or you have so much work you need to get done you just don’t have the time to go. Well you aren’t alone; the majority of crossfitters have the same feelings about rowing. But I am here to tell you there is nothing to fear; if you can do a deadlift then you can use a rowing machine.
The first thing you need to know is where to start. The beginning position for rowing is called the “catch.” Proper catch position means that your body is hinged forward at the hips, your knees are bent past 90 degrees, and your arms are straight out in front of you. This is similar to the start position for a deadlift. The next thing to understand is the ending position; in rowing this is called the “finish.” At the finish your legs should be extended, your hips should be open just to the point where you feel your abs engaged, and your hands should be pulled into you sternum. These positions are pretty simple to understand; what people tend to get confused by is how to get from one to the other. But don’t worry that’s actually pretty simple also!
The transition from the catch to the finish is known as the “drive” and consists of three movements: driving down the legs (hence the term “drive”), swinging the back, and pulling in the arms. In order to have a successful drive it is important to complete the movements separately and in order. Your legs are stronger than any other part of your body so you want to use them as much as possible. This is why, just like in a deadlift, you want your hips and shoulders to move at the same speed while you are driving with your legs. Once your legs are down then you swing back with your hips and your arms can float into your body.
Once you get to the finish you have to get back to the catch. This movement is known as the “recovery.” It is called this for a reason; this is your time to RECOVER from the drive. The movement is exactly the opposite of the drive; first extend your arms, then hinge forward at the hips and roll forward with your legs. People tend to rush this movement thinking that they need to get another stroke in as fast as possible. This, however, is not the case. It should take you at least twice as long to recover as it takes you to drive; taking this time allows you to stay composed so you can have a stronger drive. A strong drive, not fast week strokes, will increase your speed.
You have now learned the two positions in rowing and how to get between them. It seems like a lot of information, but as soon as you feel the right movement it is something you will never forget. While it may seem repetitive, rowing really is just like completing a deadlift; so, if you can do a deadlift, then there is no reason you can’t conquer the rower!
