A little Tuesday technique tip for you. Rowers and crossfitters alike, myself included, are often guilty of neglecting the hip hinge or 'pivot' off the back end of our stroke. We release our knees too early causing us to arrive at the catch behind our hips leaving us with two options; initiate the catch with our arms and shoulders, or, lunge at the last second in an attempt to get our shoulders in front of our hips.
Do yourself a favor and take 5-10 minutes to practice your sequencing out of bow. Hold those knees down a touch longer and use your glutes and core to pivot forward bringing your shoulders in front of your hips. This will set you up to take the catch from a much stronger position and allow you to utilize your powerhouse muscles, the legs, hips, and core.
Want more tips like this? Stop by my #Rowfit class at Canandaigua Cross Training Tuesday and Wednesday mornings at 8 or Thursday evening at 7. Not in the finger-lakes area? No problem, I can come to you. Contact me for more info! 📸: @tompatros