How to Row in CrossFit The Basics

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=hvjj9PrmQT0

http://fourbarrelcrossfit.com • Coach Case Belcher discusses how to row in CrossFit. • First, make sure you have your feet strapped in tight. If your feet are not strapped in correctly, you risk losing your leg tightness and drive throughout the rowing movement. • For your grip, grip the oar as wide as you can, giving yourself a strong back. Keep a straight posture as you begin the movement forward to the rower. • As you start back, drive with your legs keeping your back straight during the row until you've hit about a 15 degree angle with your hips. Resist the urge to lean back too far. This will actually cause you to lose your core tightness and straight back position as you fight to hold onto the oar. • Finish out the movement with your arms at 15 degrees, then recover forward. • To recover forward, return with your arms first, then back, then legs, keeping your back straight, and then repeat the rowing movement. Sit tall and try to torque down on the handle a bit to keep your back nice and packed. • Use a slower cadence for maximum efficiency, 2:1 is a good ratio as you let the rower fan die down a bit before you begin your pull again, just like if you were rowing in a boat. Rowing faster will not necessarily help you go faster. • If this video was helpful, be sure to check our Four Barrel CrossFit on the Web, Facebook, and Subscribe to our Youtube channel for more helpful videos. • Web - http://fourbarrelcrossfit.com • Facebook - / fourbarrelcrossfit • Subscribe - / @casebelcher6413

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