Let’s Get Your Rowing 🚣🏻♀️ in Order
If you haven’t noticed quite a few of the CPM’ers are taking a deep dive into the rower until Xmas eve with the Concept 2 Holiday Challenge.
Because the C2 rower is a terrific developer of aerobic capacity! One of the biggest questions I’ve gotten over the last 17 years as a trainer is “What is the best piece of cardio?” I’ve always answered “the Rower!” Simply the way it involves your arms, legs and core it is hard to find a better tool for conditioning and power. And with great power comes great responsibility.
Consider this the official CPM Rowing Yoouugghh (the usual). Any of the CPM Yoouugghh’s are drills to enhance skills in the mode we are working on competency at. The goal with an effective stroke is to be organized, proper posture and lots of power (not necessarily speed)
First create tension in your shoulders and upper body.
Legs and Shoulders
Full Stroke (Legs+Shoulders+Arms)
The tension you want in the arms and upper body is similar to a Deadlift. No slack in the body. Tension = Stability = Safety and Strength = Power
Check out our instagram for the quick video demo with Christel = LINK
Part 1; Leg Only = The legs are the longest and strongest part of the pull. Driving your feet into the pads and getting FULL extension is key.
Part 2; Legs and Shoulders = Once your legs extension shift your shoulders from in front of your hips to behind. This gives you a smooth transition and provides more torque to your pull.
Part 3; The Full Stroke = The arms are least and last part of the pull. Most common fault is using the arms to early and too often with the pull. The arms job is really to finish the stroke and set you up for the recovery.
And there is still time to jump into the challenge. It is such a great way to stay accountable during one of the toughest times of the year with your FITness. For some strategy tips on the challenge visit a post from way back to our challenge in 2014 = LINK
Today’s Workout is…
20 Minute AMRAP
200m Suitcase Carry
10 Single Arm KB Thrusters (5 each side)
10 KB Snatches
Post by Chris;
follow me on instagram; mr_cpm