The Rowing Stroke

The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:

The Recovery (Phase 1)

• Extend your arms until they straighten.
• Lean your upper body forward to the one o’clock position.
• Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

• Arms are straight; head is neutral; shoulders are level and not hunched.
• Upper body is at the one o’clock position—shoulders in front of hips.
• Shins are vertical and not compressed beyond the perpendicular.
• Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

• With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
• As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

• Legs are extended and handle is held lightly at your lower ribs.
• Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
• Head is in a neutral position.
• Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

Watch a demo from C2 HERE.

Powerlifting for Pups is tomorrow!! Good luck to J and Brianna. Please come out and show your support to these dedicated athletes. Lifting starts at 9:30AM at AK CrossFit on Miami Circle…So, grab your friends and fam, watch some lifting, and then do brunch in Buckhead. Now you have plans.

Warmup
Speed Ladder

10 Minutes:
10 Kettlebell Swings
10 Push-ups
10 Hanging Knee/Leg Raise

Skill
Turkish Getup Practice

Conditioning
Row 2k