Jan 07 2025 10 mins 2
Mastering Rowing Technique for Improved CrossFit Performance
In this episode of the Performance Plus podcast, Zach focuses on the often overlooked rowing technique crucial for CrossFit athletes. He covers key points such as proper foot placement, initial setup positions, and a three-step sequence to enhance rowing efficiency. Zach emphasizes the importance of maintaining vertical shins, correct arm pulls, and the synchronization of leg drive with arm movements. He also discusses adjusting the rower's drag factor and the optimal strokes per minute for different workout intensities. Lastly, Zach introduces the 'Rower Build Your Engine' program, aimed at significantly improving rowing performance over six weeks.
00:00 Introduction to Rowing Technique
01:02 Foot Placement and Initial Setup
03:21 Leg Drive and Handle Movement
05:01 Arm Pull and Full Stroke Sequence
07:28 Drag Factor and Stroke Rate
09:36 Conclusion and Program Recommendation
