Your video will begin in Quick Rowing Tips with Jason Khalipa Posted on Fri, 01 August 2014 in Benchmark WODs by Wodnation 11783 Views 1 0 Learn How to Row Quickly With These Surefire Tips As intimidating as it seems, a rowing machine is actually an efficient way to spruce up your cardio exercises. Aside from burning calories, it gives your legs and core a good workout. How to Start Ready to get started? Have a look at these rowing hacks first: First things first, get your feet into the rowing machine. Once you’re in, push the foot lock sideward. When you want to get out, simply push your foot forward and the strap will loosen right up. With this trick, it can be really surprising that people find getting their feet out challenging. Now that you’re into position, next thing is learning how to do the sumo-type pull. It is such a good type of technique, which we will try to mimic in this tutorial. At the start, you want your chest in a slight forward lean while keeping your back tight. From here, you can extend your legs back. Remember to keep your back flat and your entire upper body rigid. While doing so, you can open your hips and follow through with your arms. Remember, it’s legs, hips and arms. On your way back, set your arms back in, bend at the hips, and then at the knees. So now it’s legs, hips, arms and then arms, hips, legs. Next thing to work on is keeping the movement in a straight line. The key here is efficiency and not movement. Once you get the hang of it, you can go faster and do quick drive, pull back over and over. Be sure to avoid going around your knees because it gives your body strain and more work. In addition, don’t lean back while rowing – it is quad-dominant and not a strong position. Keep your back straight and always use it as your starting position. Short and fast pulling is not good, either. What you want to do is a long drive back and then recover on the return. Keep in mind that it should be hard drive, then recovery. As you go on, you’ll find that during this workout, you are going to breathe a lot easier, you are going to make good backstrokes like rowing in the water. When the water is not consistent, you’ll make a hard pull to the water and then wrestle over the water. This is very similar when working on the rowing machine. You want to get its turbine moving as long as you can before you hit it again. So, to sum it all up, points of performance include straight movements, hard pulls, rest on return, and following a movement sequence (legs, hips, arms; arms hips, legs). As you can see, it is that simple. Use these tips the next you work on a rowing equipment and definitely, you’ll notice a big difference as you move ahead.