We are starting today’s session with some row technique. Just a few tweaks to your posture and timing can make
a big difference in your row efficiency.
Whether you hate it or love it, rowing is one of our most commonly-utilized modalities. This seemingly simple exercise requires coordination, core recruitment, and postural awareness and therefore elicits unique and beneficial responses from the body. Improving
your technique may not help you love rowing anymore but, it will help you
increase your efficiency of movement with both the row itself and other pulling movements. The article linked below discusses common errors in the
rowing stroke and easy fixes for them.
Error: Rounded back
Fix: Sit up tall!/ Chest up
Error: Leaning back too far
Fix: Torso should move 11 o’clock to 1 o’clock
Error: Early arm pull
Fix:Arm pull occurs post leg drive
Error: Leaning back to early
Fix: Drive through heels to engage posterior chain
Check out the article for yourself. It is a quick read and we will spend part of class today focusing on rowing technique. http://www.weidnerfitness.com/blog/4-sinful-rowing-mistakes2016/3/3
HAPPY BIRTHDAY LJ!
Workout of the Day
10 minutes of row technique work (coach-led)
40 calories – air bike
20 front squats RX+ 185/125 RX 155/105 Masters 55+ 125/85
30 calories – air bike
15 front squat
20 calories – air bike
10 front squats
10 calories – air bike
5 front squats
*22-minute time cap
*front squat is cleaned from the floor
1:00 saddle stretch (see variations below)
1:00 extended arm lizard stretch
Post your scores to the Whiteboard.