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The Rower: How To

The rower is a great total body conditioning machine. To get the most out of this exercise it is important to nail the points of performance. To complete one stroke, you want to press through your heels extending the legs and body, then pull the handle with your arms to just above the belly button.


It is important that the athlete is reclined slightly, so their hips are behind the shoulders at the finish of the pull. To return to the catch position, start by bending at hips, extending the arms, and then resending at the knee.


Moving at a steady rate on the rower is important. Oftentimes people move their legs and arms at the same time. Resulting in their arms or legs never fully extending. Common cue trainers will use “legs, hip, arms...arms, hips, legs”. This cue allows the athlete to focus on one body part at a time. The next time you use the Rower at the gym, think about this cue.


Now that you know how to row, it's time to row for a cause! We are partnering with Crystal Coast Cancer Rehab and hosting a Row-A-Thon Saturday, February 18, 2023 from 8:30am until 11:30am. A Row-A-Thon is 42,195 meters rowed. Form your team of 4-6 people to split up the rowing. Team Registration is $75.00. All proceeds benefit the Cancer Survivors of Crystal Coast Cancer Rehab.


Angelica Delacruz

BS, CPT, CrossFit Lvl 1


Crystal Coast Cancer Rehab is a non-profit exercise research program to benefit local Cancer Survivors going through and finishing up treatment. You can find more information about or donate to the charity here: nccancerrehab.org

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