Your video will begin in 15.5 Rowing Tips Posted on Sat, 28 March 2015 in Benchmark WODs by Wodnation 218 Views 0 0 Hi, guys! This is Katie with CrossFit Rowing. I have five tips for 15 week 5. They all have to do with being efficient with your movement on the rower. And I want to hook up how you’re going to get connected to the machine today. So, first things first. You’re going to save your grip by not having a death grip on the handle. You want to make sure your arms are wide. You’ve got a nice, relaxed space between you thumb and your forefinger in the handle here. Straight wrists, almost like meat hooks. Your hands are like meat hooks, holding on to the handle here. Your arms are long. Second thing we’re going to talk about is your posture. Keeping your torso nice and tall, keeping your drive happening through the legs, that happening through your hips. What we don’t want to see is anything that looks like this where our spine is rounded. You want to sit up nice and tall. Number three, knees. We want to keep our knees in. Not close together, but if you think about having your knees trapped underneath your triceps, save those wide knees for the thrusts. You’re going to need them. Use the back side of your body for your power. You’re going to need that posterior chain. Engage through your drive, through your strokes. Number 4, heels. We want to keep those heels down. Keep the seat a bit of a distance away from the heels. We want to make sure we get that full power from our legs. And then through our hip drive, if we take the heels and keep it higher, this just eliminates what power we can get from our hips. Now we’re sitting up taller but our heels are lifted up. Drop those heels down, get your butt back, sit up nice and tall, loose grip here on the handle, straight wrists. Drive. Most of your power come from your legs. That leg drive, that hip swing. So that first push - every time you get back on to the machine, do not do an arms start. It’s just going to wear out the muscles on your upper body. Get that big forceful power from your leg. Good luck! Be efficient! Have fun!