A Free Trial Up Ladder Grind is in store for tomorrow!
Come get a nice little sweat before 19.3 is announced at 8pm.
What a perfect time to talk about how you can make your time on the Rower more efficient. Something so often overlooked for something we OFTEN do… Shane Farmer, explains…
#1. Keep Your Heels Down
When you’re using your legs, for the most part, you should have your weight evenly distributed through your whole foot.
That means putting some of your weight on your heels and the ball of your foot. This is done to engage the entire leg and not dominate to either the quads or hamstrings exclusively. This balance is critical to good indoor rowing and how to row well because 60% of force production comes from your legs if you lift the heels and don’t learn to push through the entire foot you’re missing a lot of force and setting yourself up for poor movement habits.
#2. Push, Push, Push
Your arms are only responsible for 10% of your force when indoor rowing. So if you’re trying to pull, you’re maximizing 10% of your system. HOWEVER, if you can learn to push through your legs for any rowing exercise, you’re tapping into what #1 talked about; the 60% force driver. So, when you’re picturing how to row on the C2 rowing machine, you want to be thinking about a big forceful PUSH from your legs with the feet flat.
#3. Sit Tall
Sit tall on the machine with your whole trunk, not just your chest. Keeping your back in this strong position will make sure you can transfer power to the C2 rower when you need to and improve your times and speed in your indoor rowing workouts.
#4. It’s All in the Hips
If you want to get the most out of your hips, you need to close them (with good posture) and then as you’re pushing the C2 rower away, you need to aggressively swing your hips open AS you’re pushing through the legs. The legs and the hips then work together to create a strong, connected, accelerating push of the machine, giving you great force!