I would like to take the time to shout out to a friend of mine who also happens to be an Australian Women’s Under 23 Coxless Four representative, ASHLEIGH MILES!!! She managed to take some time out of her busy training life to show us amateurs a thing or two about rowing on the Concept II rowing machine. Like most of us, our form leads a little or a lot to be desired on the rower. Here I was thinking my technique was ok...apparently it wasn't. Like most beginners, I was all upper body and little legs. Turns out THIS IS ALL WRONG. Legs legs legs and body & arms to finish. That is the key to efficient rowing.
Check out the video below for Ash’s setup and training tips to rowing ....
After receiving all the key setup and technique tips from Ash, I set off on a warm up and to practice my new technique. Let me tell you, after having applied what was taught to me, my glutes were already hurting me a few hundred meters in and the mosquitoes in the shed were having a field day on me. Certain words from my physio back in Canada then resonated with me....Tash, you need to strengthen your glutes and hammies. Eeek!
Anyway, after my legs were already burning Ashleigh set me off on the following workout to ease me into rowing with my new found form:
Warmup = 200m
WOD:
· 5 x 100 sprint
· 1000 sprint
Cool down = 200 m
Ash decided to finish off the session here as my legs were killing me and I was dripping with sweat. At least across the course of the 100m sprints my form and technique had improved therefore I was becoming more efficient. Ie: Less energy over a greater distance! Boooo yaaaaa
Thanks Ashleigh for all the awesome tips and for really showing me how to row! Loved it!
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