How to Row
The SkiErg is a versatile machine frequently utilized in CrossFit workouts to enhance strength, aerobic capacity, stamina, and endurance. While some athletes enjoy using it and others may dislike it, the SkiErg has become a staple in many WODs (Workouts of the Day) and training programs. To ensure you are well-prepared for any WOD that includes the SkiErg, it is essential to incorporate regular training sessions with this machine into your fitness routine.
Introduction:
Rowing on a Concept2 rower is an excellent full-body workout that combines cardiovascular endurance with muscle strength and endurance. This exercise is a staple in CrossFit training due to its ability to engage multiple muscle groups while improving aerobic capacity. Whether you’re aiming to enhance your overall fitness or complement your strength training regimen, mastering the rowing technique is essential. In this guide, we’ll break down the steps to perform a proper row, discuss the necessary equipment, provide scaling options, highlight common mistakes, and explore the benefits and muscle groups involved.
Steps in the Rowing movement
- The Catch:
- Sit on the rower with your feet securely fastened in the foot straps.
- Slide forward until your shins are nearly vertical, and grab the handle with an overhand grip.
- Your arms should be fully extended, shoulders relaxed, and your body leaning slightly forward from the hips.
- The Drive:
- Initiate the movement by pushing off with your legs, keeping your core engaged and your back straight.
- As your legs extend, start pulling the handle towards your chest, leading with your elbows.
- Finish the drive when your legs are fully extended, and the handle is pulled just below your rib cage. Your back should lean back slightly.
- The Finish:
- At the end of the drive, your legs should be straight, your torso slightly leaning back, and the handle close to your chest.
- Your elbows should be behind your body, with shoulders down and relaxed.
- The Recovery:
- Reverse the movement by extending your arms forward until they are straight.
- Once your arms are extended, hinge at the hips and lean your torso forward.
- Finally, bend your knees and slide forward to the starting position, ready to begin the next stroke.
- The Catch:
What Equipment is needed
- Rower: Such as the Concept2 Rower, a high-quality rowing machine with adjustable resistance.
- Footwear: Comfortable training shoes that provide good support.
- Athletic Wear: Clothing that allows for a full range of motion.
Check out the Equipment subsite for more tools, tips, and inspiration.
Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Damping Down the Intensity: Adjust the damper setting on the rower to a lower level to reduce resistance.
- Shortened Strokes: Perform partial strokes if a full range of motion is challenging.
- Interval Training: Incorporate rest periods between rowing intervals to build endurance gradually.
Common Mistakes to Avoid:
- Incorrect Posture: Maintain a straight back and avoid hunching your shoulders to prevent injury and maximize efficiency.
- Early Arm Bend: Keep your arms straight during the drive phase until your legs are fully extended.
- Rushing the Recovery: Ensure that the recovery phase is smooth and controlled to prepare for the next powerful stroke.
Benefits of the Movement:
- Full-Body Workout: Engages multiple muscle groups simultaneously, improving overall strength and endurance.
- Cardiovascular Health: Enhances aerobic capacity and cardiovascular health, aiding in weight management and heart health.
- Low Impact: Provides a joint-friendly alternative to high-impact exercises like running.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Quadriceps, hamstrings, glutes, lats, deltoids, and biceps.
- Secondary Muscles: Core stabilizers, including the abdominals and obliques.
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
- SkiErg: Mimics the motion of cross-country skiing, focusing on upper body and core.
- Assault Bike: A full-body cardio workout with variable resistance.
- Swimming: A low-impact, full-body workout that enhances cardiovascular endurance and muscle strength.
Q&A on Rowing for Crossfit
How do you row correctly?
To row correctly, start with good posture: sit tall with your back straight and engage your core. Push off with your legs, follow through with your back and arms, then reverse the sequence smoothly on the return.
How do you row for beginners?
Beginners should focus on mastering the basic sequence: legs, body, arms on the drive, and arms, body, legs on the recovery. Start with a low resistance and concentrate on smooth, controlled movements.
How do you row perfectly?
Perfect rowing involves a fluid, synchronized motion where the legs, body, and arms work in harmony. Maintain a strong core, keep your back straight, and ensure your stroke rate is steady and controlled.
How do you row for dummies?
For absolute beginners, think of rowing as a sequence of pushing with your legs, then pulling with your arms. Use a comfortable pace and focus on keeping your movements smooth and consistent.
What is the best rowing technique?
The best technique emphasizes a powerful leg drive, followed by a coordinated body lean and arm pull. Maintain a strong core throughout and ensure the recovery phase is smooth and relaxed.
Do you keep your back straight when rowing?
Yes, keeping your back straight is crucial to prevent injury and maximize efficiency. Engage your core and avoid rounding your shoulders during the drive and recovery phases.
Do you lean back when rowing?
Yes, you should lean back slightly at the end of the drive phase, but not excessively. Aim for a 10-15 degree lean to maximize power transfer and maintain balance.
What makes you good at rowing?
Good rowers have strong cardiovascular endurance, muscular strength, and excellent technique. Consistent practice, proper form, and a strong core contribute to rowing proficiency.
What body type is good for rowing?
Rowing benefits from a tall, lean body type with long limbs, but anyone can excel with proper training. Strength, endurance, and technique are more critical than body type.
Is 20 minutes of rowing a day enough?
Twenty minutes of rowing daily can significantly improve cardiovascular fitness and muscular endurance. It’s a great workout for maintaining overall health and fitness.
Should your heels lift when rowing?
Ideally, your heels should remain in contact with the footplate to ensure a strong leg drive. However, a slight lift is acceptable if it helps maintain a smooth stroke.
How long to row every day?
Rowing for 20-30 minutes daily can offer substantial health benefits, including improved cardiovascular fitness and muscle endurance. Adjust duration based on fitness goals and overall activity levels.
How to row properly for beginners?
Beginners should focus on a smooth, controlled motion, emphasizing the legs, body, and arms sequence. Start with lower resistance and shorter sessions to build technique and endurance gradually.
What is the correct posture for rows?
Correct posture involves sitting tall with a straight back, engaging the core, and keeping shoulders relaxed. Maintain this alignment throughout the stroke to prevent injury and maximize efficiency.
How do you see behind you when rowing?
On a rowing machine, you don’t need to see behind you. If rowing in a boat, use peripheral vision and occasionally glance over your shoulder to ensure a clear path.
Can you get in shape by just rowing?
Yes, rowing is an excellent full-body workout that can improve cardiovascular health, build muscle, and enhance overall fitness. Consistency and proper technique are key to seeing results.
What is better, a treadmill or a rowing machine?
Both machines offer excellent cardiovascular workouts, but rowing is a full-body exercise that also strengthens muscles. Choose based on personal preference, fitness goals, and any joint considerations.
How often should a beginner row?
Beginners should start with 2-3 sessions per week, gradually increasing frequency and duration as fitness improves. Listen to your body and allow time for recovery.
What are the disadvantages of a rowing machine?
Potential disadvantages include the risk of back injury if not performed with proper form, and the repetitive motion may not appeal to everyone. Ensure proper technique to avoid strain.
Does rowing flatten your stomach?
Rowing engages the core muscles, which can help tone and flatten the stomach when combined with a healthy diet and overall fitness routine.
Should you be fast or slow on a rowing machine?
A moderate, steady pace is ideal for building endurance and maintaining proper form. Speed can be increased during interval training, but control and technique should never be compromised.
Conclusion:
Incorporating rowing into your CrossFit training regimen can significantly enhance your fitness level, offering a challenging yet rewarding workout that builds both strength and endurance. By following proper form and technique, you’ll maximize the benefits of this versatile exercise while minimizing the risk of injury. So, strap in, grab the handle, and row your way to a fitter, stronger you!