Your video will begin in Rowing Tips With Shane Farmer Posted on Sun, 07 December 2014 in Benchmark WODs by Wodnation 179 Views 0 0 Hey guys, this is Shane Farmer with CrossFit Rowing. I’m here in my home gym of Invictus Fitness. I’m also here with the famous Cody Burgener, now the lifting coach here in Invictus Fitness. He comes from a lifting legacy. He’s going to be my demonstrator today. This guy has come leaps and bounds in his rowing technique. So we’re going to talk three points that are going to make you a better rower in about ten minutes or less, alright? So first things first. We’re going to talk about the drive. So come around here. Join me at the side. i’m going to have Cody come up to the catch position. Now what I’m looking for in the catch position is that he has a really nice strong back, his hips are locked in place, and his hips are slightly behind his shoulders. I’m looking for him to get his chest to his knees and reach as far as he can while maintaining that back position. What I’m going to have him do now is get in this shape, by driving his legs. Once those legs drive, he’s going to swing that back open using that hip power to help him continue momentum and finally finish with a pull of the arms. So go ahead, Cody. Very nice. Back up. Very good. Notice he’s keeping that really tight core as he engage his legs, helping him to connect. So that’s our drive. After moving into the drive, he’s engaging his legs, he’s swinging his back open, and finally at the end, he’s pulling it with the arms. Notice, he didn’t break his arms early because what happens when you break your arms, Cody? “The power ends.” The power ends, right? It’s a beautiful harmony of Olympic power lifting and rowing. So we want to make sure that those arms hang until the very last second and then we snap the arms in. Simply getting a nice icing on the cake with this drill. The second thing we’re going to talk about is your recovery. The recovery is actually where you recover in the stroke. So what we’re going to do today is to emphasize the nice, slow legs in the recovery. We use the legs for about 75% of the drive, so we want to make sure that we give the legs 75% of the recovery to breathe, relax, and turn off. So he’s going to show us what that looks like. So go to the finish position for me. Beautiful. So he’s going to push the hands away, curve in the body, and gives those legs a lot of time to breathe. It will take about five seconds like that. Look at how much time before he’s able to take his legs. If he puts out the span of a long piece, say two thousand meter, maybe a one thousand-meter-piece, if he adds all those together over in a long workout, that’s going to save him a lot of energy. And he’s going to feel a lot more fresh coming off that turn. It’s a lot nicer when you could just chill out, and then just take a stroke. The third thing we’re going to talk about is the transition between the recovery and the drive. That’s called the catch. Now the transition in the catch may be the most important part of the stroke. Because if you miss the catch, you really miss the entire stroke itself because you’re not going to grab the fly wheel. Meaning you are not going to have any effect on the modem. So what’s really important to think about is that we turn the handle around nice and quick using that leg engagement. You never want to use your back engagement nor you arms to grab that tension because what happens when you break your arms, Cody? “The power ends.” The power ends, thank you. So as we glide up with nice long legs, what’s going to happen is this fly wheel will slow down, giving us the opportunity to then pick it up again on the next strokes. Start with the finish position. Good. What we’re going to have him to do is just recover and you’re going to see that nice pick up at the catch and he’s going to move to the drive just like what we talked about. Go ahead - nice relaxed legs, boom! He kicks those legs in and grabs the tension. Relax. Good. The one way I like to think about it is that as you’re cruising up the slack, as you’re cruising up the recovery, about an inch before you actually get to your catch position, send that signal from your line to your body, to turn it on and go. And by the time you actually travel that inch, you would have hit that catch position. So go ahead and let’s just get a couple more strokes. Nice. So those are your three pointers for today, guys. Again, this is Shane Farmer of CrossFit Rowing. Cody Burgener there with CrossFit Invictus. Take those. Make yourself a better rower everyday.