If you want to row faster for the ACFT Alternate events you need to know these 14 rowing tips.
Tip 1 – Full Stroke
One of the most common rowing mistakes that many people make while rowing is that they only do half of the pull stroke. They are stopping with the stroke half way, or in other words they are only doing half the distance needed for pulling the full stroke
The first thing you need to do is to extend your arms fully forward to almost touching the row machine with the handles. Then, lean all the way back with your body set in position almost parallel to the ground to do the full stroke. This will double your previous stroke, and also this will cut your stroke reps in half. With this tip you won’t need to go up and down the slide too much.
Now you can fully concentrate on your power and your breathing while doing a more powerful stroke. For doing the full stroke you need to pull up your stroke all the way up to the chest, not only to your bellybutton like you used to before. The diagram in the video shows the comparison between your old stroke and the new stroke. You can see that doing the full stroke means less reps, more
meters, less fatigue and better ACFT score!
Tip 2 – Proper breathing
The next thing to focus on during rowing is your breathing. You should breathe out on the way back while you are pulling the stroke and breathe in while you are coming forward. This is the important part, you should be breathing in while going up the slide slowly and controlled so you can catch a good breath. This is crucial for you to not run out of breath during the workout.
While pulling your stroke you should breathe out, like you do while doing weightlifting or squatting. So set your focus on going up slow and powering backwards, which is when we use maximum energy and it’s the hardest part of the stroke when you are pushing against the fan.
Tip 3 – Fan adjustment
First of all, some of you are wondering what (BEEP) is that thing located on the side of the Rower. That is the fan adjustment controller. You can set your difficulty level of the rowing machine from level 1 to 10. It’s important to understand what each level means.
Setting the rowing machine to level 10 is usually designated for people who are stronger. On the other hand, setting the rowing machine to level 1 is more designated for skinnier, cardio type of athletes. The selector is on the side of the machine and you can select the suitable level for your workout.
It’s important to mention that if you choose to do your rowing workout at the maximum level, you should know that your focus will be on powered strokes and you will be coming up the slide much slower. Contrary to that, if you do your workout on the lowest level, your workout will be consisted of doing easier and faster reps down and up the slide
4. Relax Your Hand Grip, Keep Your Elbows Down & Don’t Tense Your Shoulders Up
If you keep these muscles tense the whole time you are rowing, you are due to tire out fast! Keep them relaxed and you will save a lot of energy.
5. Legs are Everything
Your legs are the power. Your legs control the tempo of your strokes. All other body parts need to fall in line with what your legs are doing. So make sure we are controlling the legs and everything will go well.
6. Power Back – Slow and Controlled Forward
This is the sequence of rowing. Repeat in your head. You will get your form down in no time.
7. This is not an Arm Workout – The Extra F-U
Your arms are not the power in your stroke. Your arms are that “little extra F-U” (my Crew Coach would say) at the end of your stroke. All your power comes from your legs.
8. Stretch More!
As we said in tip number one, Getting a full stroke is the most crucial part of rowing. If you can not get up the slide all the way you probably need to do some stretching.
9. Pull the Handle to the Upper Chest
Do not pull the handles to your belly. Pull the handles to your upper chest and lean back for maximum length on your stroke.
10. Keep Good Posture
Good posture = Good breathing. If you have crappy posture your chest can not expand and you will not be able to breathe properly.
11. Drive Through Your Heels
Push Through Your Heels Like a deadlift. You don’t squat or deadlift through your toes do you? Row this way for max power on each stroke.
12. Don’t Slam the Seat Into Your Heels
Rushing Up the slide will not only mess up your power and breathing BUT it will also kill your knees. We are already on profile… Let’s not add more injuries to the list.
13. Steady Flow of Motion is Key
Just like we have a nice consistent flow when we run, we need to do the same with rowing. If you look at any cardio event Rowing, Running, Biking, or Swimming getting in a nice consistent FLOW state will allow you to get maximum results on test day.
14. Adjust Foot Straps
Make sure foot straps are tight BUT DON’T CUT OFF CIRCULATION! Make sure your foot bends right below toes (balls of Feet).
For more info on Alternate Event for Rowing, Biking and Swimming you can find them here on newpttestarmy.com