Performance Focus: Rowing
At CrossFit York, our main goal is increasing work capacity through the efficient generation and transfer of power from core to extremity. This goal feeds ALL fitness goals: leaner, faster, stronger.
Peformance Focus: Rowing
Why is it important?
The rowing mechanism follows the same movement as many of our barbell movements, as it is initiated by a forceful drive through the heels and hamstrings and is only finished with a brief arm pull. An effective row will adhere to the "core to extremity" principle that is true of all the full-body movements CrossFit employs. As with lifts like the sumo deadlift high pull and the clean, a premature arm pull during the row will make for an inefficient (and exhausting) movement. Therefore, rowing is an excellent foundational activity that forces us to think about recruiting large powerful muscle groups before recruiting the less powerful. Additionally, rowing is provides us with cardiovascular benefits like running does, but adds a full-body component, making it an extremely efficient calorie-burning activity.
What can I do to make mine better?
Follow this link to the Concept2 site, which offers video tutorials as well as a breakdown of the 4 positions of the rowing stroke.