CrossFit Rowing: Technique, Benefits, and Common Faults

How do you do a CrossFit row?

A CrossFit row emphasizes powerful, efficient full-body coordination to maximize meters and wattage, utilizing a specific sequence of leg, hip, and arm engagement followed by a controlled recovery, often performed under high-intensity conditions.

Understanding the CrossFit Rowing Machine

The rowing machine, or ergometer (commonly a Concept2 Rower), is a staple in CrossFit programming due to its ability to provide a full-body, low-impact, high-intensity cardiovascular and strength workout. Understanding its components, particularly the damper setting and performance monitor, is crucial for effective training. The damper setting controls the amount of air allowed into the flywheel, mimicking the feel of a heavier or lighter boat; it's a resistance feel, not a resistance level. For most CrossFit workouts, a damper setting between 3-7 is common, allowing for both power and quick recovery.

The Fundamental Rowing Stroke: The "Drive" and "Recovery"

The rowing stroke is a continuous, cyclical movement comprising two primary phases: the Drive (the work phase) and the Recovery (the return phase). Mastering the sequence and connection between these phases is key to efficient and powerful rowing.

• The Drive (Power Phase): This is where the work is done, moving the handle towards your body. The sequence is critical: Legs, Hips, Arms.
• The Recovery (Return Phase): This is the controlled return to the starting position. The sequence is the reverse of the drive: Arms, Hips, Legs.

Setting Up for Success: Proper Machine Adjustment

Before you begin, ensure the machine is set up for your body.

• Foot Straps: Adjust the foot stretchers so the strap goes across the widest part of your foot (ball of the foot), allowing your heel to lift comfortably if needed at the catch. Secure the straps snugly but not so tight that they restrict blood flow.
• Damper Setting: As mentioned, a setting between 3-7 is typical for CrossFit, balancing power output with quick recovery. Experiment to find what feels most powerful and sustainable for the specific workout.

Step-by-Step Guide to the CrossFit Row Technique

A powerful and efficient row is about smooth transitions and proper sequencing.

• Catch Position (Start):

  • Sit tall with an engaged core, shoulders relaxed and down.
  • Shins are vertical, or close to it, with knees bent.
  • Arms are straight and extended forward, wrists flat.
  • Reach forward from the hips, keeping the back straight and upper body leaning slightly forward.
  • The handle is held lightly with a relaxed grip, fingers wrapped around.

• The Drive (Legs, Hips, Arms):

  • Legs: Initiate the drive by pushing strongly and powerfully through your feet against the foot stretchers. Think of it like a leg press.
  • Hips: As your legs extend, powerfully hinge at the hips, swinging your torso back. This is not a pull with your back, but a powerful hip extension.
  • Arms: Once the legs are nearly extended and the hips have opened, pull the handle smoothly towards your sternum or lower ribs, keeping elbows close to the body.
  • These three movements should blend seamlessly into one powerful, continuous motion, with the legs driving first, followed by the hips opening, and then the arms finishing the stroke.

• The Finish Position:

  • Legs are fully extended and straight.
  • Torso is leaning slightly back (around 10-15 degrees past vertical), engaged and strong.
  • Handle is at your sternum or lower ribs.
  • Elbows are pulled back and down, close to the body.

• The Recovery (Arms, Hips, Legs):

  • Arms: Push the handle away from your body by extending your arms straight.
  • Hips: As the arms extend, hinge forward at the hips, allowing your torso to lean forward.
  • Legs: Once your hands clear your knees, allow your knees to bend and slide forward on the seat, returning to the Catch Position.
  • This phase should be controlled and smooth, allowing the flywheel to maintain momentum. The recovery should take roughly twice as long as the drive.

Key Principles for CrossFit Rowing Efficiency and Power

• Legs, Hips, Arms; Arms, Hips, Legs: This mantra is paramount. Maintain this precise sequence for power generation and efficient recovery.
• Connecting the Drive: Avoid pauses between the leg drive, hip swing, and arm pull. The goal is a fluid, accelerating motion.
• Pacing and Power Output: In CrossFit, rowing is often for meters or calories in a specific time or as part of a longer workout. Learn to vary your stroke rate (strokes per minute, SPM) and power output (watts/pace) based on the workout demands. A lower stroke rate with a powerful drive is often more efficient for longer distances, while higher rates may be used for sprints.
• Breathing Strategy: Exhale forcefully during the drive phase (as you push back) and inhale on the recovery (as you slide forward). This helps manage exertion and maintain rhythm.

Common Faults and How to Correct Them

Proper form is crucial to prevent injury and maximize performance.

• "Arm Pulling" or "Arm Jerking": This happens when the arms initiate the drive or pull too early.
  • Correction: Focus on pushing with the legs first. Keep arms straight until the legs are almost fully extended and the hips are opening. Think of the arms as merely connecting to the handle, not pulling it.
• "Legs-Only" or "Hip-Only" Drive: Neglecting the full-body chain.
  • Correction: Consciously integrate all three components (legs, hips, arms) into a powerful, sequential drive. Practice drills focusing on each segment.
• "Shooting the Hips": The hips move back quickly before the legs fully engage, causing the body to move back before the power is generated.
  • Correction: Keep the core engaged and focus on pressing through the feet to initiate the leg drive before the hips open. Maintain a strong connection to the footplate.
• "Over-Reaching" or "Under-Reaching": Not reaching far enough forward at the catch or leaning too far back at the finish.
  • Correction: At the catch, ensure shins are vertical and arms are fully extended. At the finish, lean back only slightly, maintaining a strong, engaged core.
• "Rounded Back": Slouching or rounding the spine, especially at the catch or during the drive.
  • Correction: Maintain a tall, neutral spine throughout the stroke. Engage your core and think about keeping your chest open. This is crucial for spinal health.

Benefits of Incorporating Rowing into Your Fitness Routine

• Cardiovascular Health: Provides an excellent aerobic and anaerobic workout, improving heart and lung capacity.
• Full-Body Strength: Engages nearly 86% of the body's musculature, including legs (quads, hamstrings, glutes), core (abs, back), and upper body (lats, traps, biceps, triceps, shoulders).
• Low Impact: Unlike running or jumping, rowing is gentle on the joints, making it suitable for a wide range of individuals and as an active recovery tool.
• Mental Toughness: The repetitive nature and demand for sustained effort build mental resilience, a key component of CrossFit.

Safety Considerations and When to Seek Guidance

While rowing is generally safe, poor form can lead to injury. Always prioritize proper technique over speed or power, especially when learning. If you experience any pain or discomfort, stop immediately. It's highly recommended to seek guidance from a certified CrossFit coach or an experienced rowing instructor to ensure your form is correct and to receive personalized feedback. Consult a medical professional before starting any new exercise program, especially if you have pre-existing health conditions.