Do You Even Row?

On December 1st we kicked off our first "Row Through the Holidays" Competition and we've already seen some amazing performances from both the men and women of C5. (You can click here to read the original post).

With more than 250,000 meters already rowed, it's probably a good time to take a second to review proper form while on the rower. 

The video posted below is a little dry, but it highlights several common errors we see on the rower and provides the drills to fix them. 

Some of the most common mistakes we see while rowing (whether it's 500m or 20,000m):

  • Making contact with your chest in the finish position
  • Overreaching in the catch position
  • Pulling with a rounded back/weak core
  • Breaking the arms too early
  • Returning the legs/knees before the hands

Take the time to watch the video and work a few of these drills before your next session on the rower. 

Happy Monday!

-Johnny

 

 

A1. 5x6 seated DB Z-press @21X1 (HAP)
A2. 5x12 back rack alt reverse lunges (HAP)
*rest 2min

B1. 3x1 rope pull
*rest 10sec
B2. 3x10 alt renegade rows
*rest 10sec  
*rest 2min

C. 9min EMOM:
min1 - 30sec left star plank
min2 - 30sec right star plank
min3 - 30sec AMRAP situps

A1. 5x6 seated DB Z-press @21X1 (HAP)
A2. 5x12 back rack alt reverse lunges (HAP)
*rest 2min

B1. 3x1 rope ascent
*rest 10sec
B2. 3xAMRAP strict pullups
*rest 10sec  
B3. 3xAMRAP kipping pullups
*rest 2min

C. 9min EMOM:
min1 - 30sec left star plank
min2 - 30sec right star plank
min3 - 30sec AMRAP situps