It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Rowing
Description: Start sitting on the concept 2 rower and use a coordinated rowing stroke technique to spin the fan and rack up calories on the monitor.
Primary Movement Pattern:
Physical Skills Developed: Cardiorespiratory Endurance
Tips, Tricks, and Fun Facts:
The rowing machine provides a full body cardio stimulus. Primary muscles used include quads, hamstrings, glutes, core, back, biceps, and grip. Technique and coordination of the three sub movement patterns into one smooth rowing stroke are key to efficiency on the rowing machine.
We primarily use the rower to build cardiorespiratory endurance (strong heart and lungs). A strong heart and lungs is the foundation for all other physical performance including body weight movement, weightlifting, and sports.
The first movement pattern is extending the legs, while keeping the back flat and arms fully extended. The second movement pattern is extending the hips, while keeping the arms straight. The third movement pattern is pulling the handle to the chest using the arms.
It’s important to perform the three sub movement patterns smoothly blended together in that order. To prepare for the next stroke, the recovery follows the same movement patterns but in reverse.
Setup:
- Sit on the rower seat with feet strapped in; grab the handle. Keep arms straight and aligned in a straight line with the chain. Keep back flat.
- Flex knees to bring the seat closer to your feet without letting your heels come too far off the footpads.
Initiation:
- Drive with leg extension while keeping the back flat, arms straight, and hips at a relatively stationary angle.
- As leg extension finishes, extend the hips until you are leaning back around 30 degrees.
- As hip extension finishes, pull the handle to your middle chest with your arms.
Recovery:
- Retrace your steps but in reverse. Extend arms to straight, then lean forward by hinging at the hips, then flex the knees to bring the seat forward toward your feet without letting heels lift far off the footpads.
Common faults:
- Incorrect order of movement patterns: Pulling too early with the arms before completing the leg and hip extensions on the power stroke; bending knees first on the recovery.
- Vertical movement of the hands during the pull, resulting in a bouncing chain
Progression Drill:
- Perform the first movement pattern (leg extension) 3 times. Keep the arms straight and hips stationary. After completing the third rep, keep legs extended.
- Perform the second movement (hip extension) 3 times. Keep the legs and arms straight. After completing the third rep, keep the hips extended.
- Perform the third movement pattern (pull with arms) 3 times.
- Reset and perform 3 full rowing strokes by coordinating the movement patterns together in the correct order.
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean