Row, Row, Row Your C2

by Arena Ready on December 15th, 2015

​The good folks at Concept2 have a nice video covering proper rowing technique that we've shared previously to provide some help with gaining efficiency on everyone's favorite torture device (heh).  If you haven't already seen the video it's worth a viewing:
At Arena Ready we're lucky to have some athletes who are pretty great rowers, and even a handful of former collegiate rowers and rowing coaches.  In addition to being a Rubgy National Champion and a National-level Olympic-style weightlifter, Coach Hillary was also a high-level collegiate rower and a former USRowing coach.  She's a great resource for assistance with getting your rowing in gear!  

​Additionally, here is a summary of the proper rowing stroke from Concept2:

The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:

The Recovery (Phase 1)
■Extend your arms until they straighten.
■Lean your upper body forward to the one o'clock position.
■Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)
■Arms are straight; head is neutral; shoulders are level and not hunched.
■Upper body is at the one o'clock position—shoulders in front of hips.
■Shins are vertical and not compressed beyond the perpendicular.
■Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)
■With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
■As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)
■Legs are extended and handle is held lightly at your lower ribs.
■Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
■Head is in a neutral position.
■Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

And on that note...

WOD for 12-16-15:

With a Partner For Time:
800m Run (Together)
1500m Row (Split)
100 Double Unders (Together)

600m Run (Together)
1000m Row (Split)
75 Double Unders (Together)

400m Run (Together)
500m Row (Split)
50 Double Unders (Together)

*The row is split but the runs and doubles unders are performed together, meaning partners will complete all runs and double unders simultaneuosly (i.e. each person must complete the entire run and the entire set of double unders). Teams cannot move on to the next movement until both members have completed the current movement.  The rows may be segmented/partitioned in any fashion.

(Compare to 08-19-14)

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