CrossFit Rowing - 6 Biggest Mistakes
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- Опубліковано 19 чер 2024
- Need even more rowing tips and breakdowns? Head over to my blog post, "Rowing For CrossFit: Form, Technique & Common Mistakes" - wodprep.com/blog/rowing-for-c...
Video: Do you feel like your rowing in CrossFit WODs never improves? Here are 6 big mistakes I see CrossFit athletes making regularly - without even knowing they're making them!
These tips inlcude;
- What to set the damper at (and how to check your drag factor)
- How to hold the handle of the rower
- How to avoid the early arm bend when rowing
- Find out all about the Squatty Potty row, lol
- ...and the pancake row!!
- Stop taking the handle around your knees (I'll show you how)
Check it out and dial in your rowing form for more power and increased performance during CrossFit WODs!
Links mentioned in video:
www.wodprep.com/row - Rowing For CrossFit: Form, Technique & Common Mistakes (free guide)
wodprep.com/endless-engine/ - Build your cardio engine, programmed specifically for functional fitness athletes like you!
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I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
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Links in video: www.wodprep.com/row - Rowing For CrossFit: Form, Technique & Common Mistakes (free guide)
wodprep.com/endless-engine/ - Build your cardio engine, programmed specifically for functional fitness athletes like you!
Me at the beginning of the video: “it’s rowing... It’s not hard, pull the handle.”
Me at the end of the video: “well, I’m an idiot. What else am doing wrong?”
Thank you WODprep
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ua-cam.com/users/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
I had no idea about testing and setting the drag factor. I will be testing this next week! Thanks Ben!
This was fun to watch as a actual rower, you did give some good tips that those starting out! It also took my coach to tell me to figure out about the drag factor! Didn't help that it was 2k test day however.... I would mention however, the importance of flat wrists at the finish, no trex attacks!
My key mistake was always cranking it to 10 in a bid to get as much bang for my buck with every pull. I’d never heard of drag factor before watching this video. Thanks for the tips.
not to be that ex-rower now crossfitter that critiques your form, but it is NOT true that you want to keep your knees at a 90 degree angle at the catch. it is much better to get your shins perpendicular to the floor at the catch, otherwise you're missing out on a lot of power from the first part of the drive. we call knees at 90 degrees "half slide" which, in rowing, is only good for some strokes in a start sequence in an actual boat race but not good for regular rowing or erging. jsyk!!
Yes, shins perpendicular to the floor is ideal, but only if you can keep the majority of your heel in contact with the rower, otherwise you’re pushing through your toes for the initial part of the drive.
@@spencergsmith Whats wrong with pushing through toes?
@@edwardburroughs1489you lose a lot of power production. Think about a squat or a deadlift. If your heels are not in contact with the ground, you don’t have access to the full power of your posterior chain. Pushing through your toes primarily utilizes your calf muscles (and some of your quads) which are significantly weaker than your hamstrings and glutes.
This was great! I found my drag factor before today's WOD and rowed four rounds of my best 500m. ❤️
Thanks for the drag factor info!
I'm guilty of two things demonstrated in this video: the close grip and the bad arm pull. My coach corrected me with the close grip and I've naturally corrected my form with knees, hips arms. This video is very good reinforcement for me. Thank you WODprep!
Ben, lots of good info and fun to watch.
Awesome! I 'm so happy to see these tips to correct FREQUENT CrossFit rower errors. I would love to see your take on the strokes per minute issue (personally, it drives me crazy when I see programming that focuses on stroke rate and encourages 30+s/m, which I believe to be incredibly inefficient and a guaranteed quicker burn-out). Thank you for the tutorial!!
This was such valuable information, thank you ! I look forward to implementing this new technique.
So so so helpful. Im undertaking my own 2K Indoor Rowing challenge on my channel having never rowed before and this has been really helpful.
great video Ben, thanks for such great content
I didn't know mikey was into fishing, RESPECT level increase 100😂😂
Thanks Ben, never realised about the drag factor but I always have the setting between 6 and 7 anyway, however at sea level here that may be a smidge too much; let me check that out - thanks again.
I'm taking these tips to the rower erg machine today. Signed me up for a DEKA Mile in Nov; Rower/Ski Erg/Assault "devil" bike are the events that I will have to work on. I've never ski erg, da fuq is dat. Thank you for your tips and tricks. You've made a difference in my fitness. Arigato na!
Great coaching !
Well, thank you for your videos, second video I am wathing and I am going to check the burpees one now, you got yourself a new sub!
Thank you Ben a lot!
Never knew about Drag Factor. Thank you!
I'm going to try Mikey's Tip#2 on my next rowing workout! I'm catching me a tuna! :-)
Such an awesome video! I always laugh... and I always learn. Thank you Coach Ben!!
Thanks to the pandemic I didn't row for a long time. But according your video I was doing mistakes number 4 "the squatty potty row". My sit was too close to my heels. And connected to that I did mistake number 5, ower-extended. I didn't know about drag factor, good to know.
Nice tip with catching fish :D
This was great!
Love the custom drag setting tip!
And knees-hips-arms-arms-hips-knees is a mantra I tell many a rowers to recite mid-WOD haha
Haha great stuff
Ben, your video was very helpful for this 61 year old CrossFit newbie (I started CrossFit in January 2019). Thank YOU for not only showing the mistakes one can make but also sharing tips on how to correct those mistakes.
Thank you so much Kim 🙌🏼
Great stuff. Thank you. Love the drag reference. Rowing with feet out of straps can be a great gauge of whether your technique is on point.
Great tip!
What a great video! Thanks Coach! 💪💪
Glad you liked it!
Very good info
As always, I search days on rower tips and Ben hits EVERY question I had. Best Crossfit coach and has the gift for teaching. Ben rowing for a couple of years, counted 3 things I was doing wrong
Anyone looking for a great CrossFit program, WodPrep is the best . Get SugarWOD app and look for WodPrep masters.
Thank you so much Scott!! If anyone wants to join WODprep Masters, here’s where to find it: WODprep.com/WODprep-masters/
Brilliant video... didn't even know drag factor existed
i'm a man and i row at DF120. Adjusting by just 5 on the DF can make a significant difference on a 2k or 5k test. You need to find your own ideal DF by trial and error, 125 and 115 are good starting points but be prepared to adjust up or down a bit from there
Found this video straight after completing 20min row for distance at my crossfit class and I know I'm well off in my rowing technique at the mo having only rowed 3x since starting (still practicing). This was great to watch to see the mistakes along with the corrected technique. Will be taking this on board next time I row and watch for more of your tips 👍
Hope it helps you crush your next row WOD!!
Drag factor, literally had no idea. Thanks for the tips!
Happy to help!
Alot of people still don't understand the Drag Factor numbers. depending on gender and weight class. the drag factor between 120 TO 130, those drag factor numbers are for the closest simulation to rowing on water. that is why you want to keep the damper at those setting. if you go all the way up to 10 or all the way down to 1 should only be done if you are doing certian drills. otherwise you will open your self up to injury.
Another thing is that the relationship between the drag factor and the damper setting will vary depending on the maintenance or particularly the cleanliness of the erg. A 10 full of chalk, sweat and dust might be a 3 on a clean, oiled machine, the drag factor accounts for this.
Stumbled upon this video. Just quickly clicked through it. One comment, rowing at a 1 damper setting is actually fantastic for your rowing. It's not something you want to do all the time but it is great to do once in a while in order to improve your technique. Use the force curve option on the display and have 1 damper. Then just try and keep everything sharp and generate power. You can actually row at a very high wattage at 1 damper. Forces you to really think of all the details of your stroke if you want to get high power output.
Thanks! Going to go check out my drag now - biggest mistake is leaning back too far I think - pancake :( and it hurts my back!
Super helpfull Advice!
Im going to test tomorrow for my drag factor
Let me know how it goes, definitely share where your ~125 is!
Mine is at "6"
I didn't know about the drag factor!! I probably lean back a bit too much and don't use the legs effectively enough.
Good rowing video, and great from a CrossFit perspective.
You miss one tool which can act as an absolute truth serum, the force curve. If you can get a bell curve on that thing you’ve got a really nice stroke. The more jagged or choppy it looks the more problems you have.
Great point! Thanks for sharing!
Great video 👍 Mikey’s tips made me laugh
I think of it like a 10 setting is RX/ competitor scale and would put it down to 7/8ish, ill be checking my drag factor next time I'm at training.
I love the fishing one
I just realized I always have my damper setting at a 10 🤦🏻♀️
REAL (WO)MEN ROW AT A 10
As a rower who does crossfit to stay fit for rowing I can tell you that what you have just described is very efficient for the ergometer but not great for rowing. In real rowing you need to get the blade out of the water on the recovery or you "ain't goin' anywheres". Real rowers will push their hands down and away as the first stage of their recovery and it is easier to keep up that movement pattern rather than develop a second pattern for off season erg work. The chain moving up and down is the sign of a real rower on an erg. (though banging the handles off your knees is just dumb).
So true Paul! This is definitely for ERG efficiency, and NOT suggestions for people who are actually on the water! Thanks for the reminder! 🚣
Excellent tutorial. Besides… Mikey 😉
Around the knee!!! 😂 that's me. Well, not anymore! Thank you 😊
Great video. The biggest incorrect habit I’ve formed that I’m trying to fix is straightening my arms first after the pull, I keep wanting to straight them at the same time as I go back to the start position. Tough habit to fix bc it’s mentally engrained. Guess I just need to focus on rowing slower for now
Yep, I like to teach people to practice the rhythm during warm ups when they're not stressed about rowing for cals.
8:20 I was pretty sure that was the perfect row 🚣 ! 👀😭😂
I skipped those wrong-guy inserts. The rest I found extremely useful
My biggest mistake wasn't listed - letting my core go. Then when I turn my core back on I get so much more power! I train at a commercial gym- almost everyone rows at damper 10 and lots of people don't use the hip hinge. It hurts my eyes 😆
My mistake is not setting that drag factor and as Ben said I’m always setting it at 10 even in Met cons.
When I first started CrossFit I used a super narrow grip on the rower. I felt like I couldn’t keep the handles straight unless I held it right in the middle. As I’ve gotten stronger/more coordinated my grip has naturally drifted outwards.
I tend to switch grip: between a (too) small grip and normal. I am also a small person, so I wonder if it's really problematic?
Just Row the more you do it the better you get then have fun making mistakes. When I get tied of listening to Crossfit trainer and want to have fun in the WOD I make mistakes on purpose!
What about how fast your pulling the row? I'm usually at 50 rpm. Will that change at what level I should put it?
though you are correct in everything, i do see 2 big mistakes (that funny enough you explained yourself) that your still doing, and that is the order of your amrs, legs, and back when sliding up and going back.
because your not in a boat the sliding forwards doesnt matter that much so ill keep it for later.
most important is the way your pulling in the first half of your stroke. you said it yourself, first move the legs, than the back, then the arms. but halfway trough your stroke you are already at the upright position and you start leaning way back a long time before the legs are close to the full extention. really wait till the last part of the legs untill you start using your back, keeping your back forwards means better drive to the legs!
and for sliding up, kinda the same story, even though the arms go first well your throwing your back forwards at the same time as your legs, this is just a waste of energy for your legs and back, really try to do them seperately and use the momentum of bending forwards to slide up with your legs afterwards.
if you were doing say 20 second intervals for time you would mostly be relying on legs and not leaning back too far or use the arms as much?
I push with the legs so hard the rower jumps hahaha
God people erging pretty much anywhere but a boathouse makes me sad. Thanks for this video!
Question regarding the damper- is there a point in using a damper setting that’s too high in training to make the ‘correct’ setting feel easier in competition etc, or would it be more beneficial to simply always train with the right setting and get efficient at it? I mean only a +1 damper change, not something like rowing at 10 when your maximum efficiency is at 6.
have a look at Eric Murray's channel - he has a couple of "drag spectrum" workouts where he does interavls, one at each damper setting. Gives you a really good feel for each setting and when you get back to your usual one it feels really good
What about those of us that use a water rower? How do we figure out the proper resistance? (My rower water doesn't show a drag factor)
You forgot my biggest beef as a rowing coach who does crossfit herself with crossfitters, early back swing because they have no clue how to pick up the slip at the beginning of the stroke
My mistake is a bit of a pancake at the catch, used to squatty potty a lot too! Great video, but a little too much Mikey IMO
TOO MUCH MIKEY?! I’ll let him know.
MEMO TO THE CROSSFITTERS/ERGO FANS:
If you want to learn to use the erg properly please watch videos by actual rowers, not Crossfit coaches.
Check out the Decent Rowing (run by Australian national team coaches and ex-Olympic rowers), the official Concept 2 channel, or Xeno Muller’s channel (1996, 2000 Oly medalist (Gold, Silver) in Men’s single scull.
The Good:
1. This is probably one of the best Crossfit rowing videos I’ve seen on UA-cam. You are 80% there.
Most of the stuff I am about to break down isnt really your fault, as I will assume you’ve never been in a single scull, so it would be hard to conceptualize on your end bc you are not getting the instant feedback the water and run of the boat give you.
In any case, the following will make you that much faster and more efficient on the erg.
2. If you want to really clean up your technique - buy a pair of C2 slides and put them under your erg. The way you are rowing would have you banging into the front of the slide - which is your cue that the technique isn’t all there.
The Bad.
1. Open back way too early on the drive
2. Weak hip hinge and insuffucient body over at the finish / transition into recovery
3. You break the knees before the handle crosses over the knees - knees should remain flat until handle crosses over -
This is a carry over effect from your incorrect setup at the finish to recovery transition.
its not super noticeable bc your hand placement is deliberately high - which is also not optimal - on the water your blades would be skimming the water and killing your speed.
4. At the finish, your heels ARE NOT flat.
The rowing stroke IS NOT a deadlift. You are basically only coming up to 3/4 slide. The cue is to come up until your shins are vertical - but since the footplate on an erg are set at 45 degrees, you will always get a bit of ankle flex.
5. Ultra low drag (setting it one, around 80-90) is actually quite a good workout and technical drill.
It teaches you to have “quick legs” at the catch which translates once you do a test piece at normal drag. If you cant match your splits at low drag its because your catch is slow, and which would mean you’d likely be missing water in a boat.
Low drag rowing makes you fast both on the erg and in the water. It also saves your back.
6. You have twinkle hands at all times.
Watch how a sculler handles his blades while on the water that is how you hold an ergo handle.
Light grip cradled on the fingers, and visualize your body “hanging” off the handles as you initiate the drive with the legs.
I am a coach and I implemented the drag factor testing into a WOD one day and some of my male athletes were saying that it would be good for distance rows, but not for calorie rows. In my brain, I just assumed they were the same as far as effort goes - just a different unit of measurement. So, my question is, should athletes consider the correct drag factor even when doing calorie rows?
Yeah the concept2 measures work/energy and it translates this into units like power/distance etc. For calories it has an estimate which makes assumptions about the user, because while the erg can measure the work done on the fan very accurately, it is blind to the calories spent moving the mass of the user back-forwards. Concept2 says they assume 80kg user.
So it is more than just a different unit of measurement (calories vs joule). It is trying to measure something different and hence there is an extra level of guesswork involved. That said, the drag setting will not affect the accuracy of the calorie estimate, the calorie estimate is based on the work (joules) done on the fan. And that joules calculation takes into account the drag setting to accurately measure it regardless of damper setting or dust in the fan etc.
Dont mean to nit pick but make sure you dont drop your hands at the catch, when you are in a boat doing that makes the whole boat tilt to that side, it sucks trust me
Changing my damper and gonna get a new lcd screen
How does drag factor play out in a water rower?
Full send in 10. Ain't nobody got time for cardio.
I don't know what my mistakes would be cuz I just joined the gym for the first time today and I am looking to do a rolling biking and other classes to help me lose weight and then I'd like to learn how to do the free weights
Congrats on joining the gym, stick at it! I've got tons of videos on here for beginners
Is Mikey from Jersey or Boston… can’t quite tell 😂
My avg drag factor is 220
the Sound though!
I lean too far forward and my recovery is too fast, as I try to put my stroke rate too high probably
Wide handle grip
Would you define "Catch"?
Here’s some info: WODprep.com/row
Gotta be able to catch that tuna
Mikey is a townie from Quincy…😅
My mistake is that a come with the seat to my shoes
Why do we row at 125/115 - How do I explain WHY?
These are apparently the closest approximations to the drag felt rowing an actual rowing shell. The reason the male one is higher is men are generally heavier so the boat sits lower and has more drag.
professional jazzersizers
my head going up and down is always my bad habit.
Pancake rowing 😂
Crack up pancakes
Rowing with tamper set to 10 and way too tight grip 🤦♀️
too many ads. my mistake- going too far in with the seat
So, it doesn't matter the level of fitness, strength or technique, it's always 125 for men..... really? That doesn't make sense to me. Can't think of any other sport like that.
Awesome content . . . and while I appreciate the blue tank guy, he actually just added unnecessary time to the video and delayed the delivery of the good material. Would have much preferred a straight 1 to 6 presentation of the information without blue tank guy.
Thanks for the feedback. I'll fire that dude
Annoying
I‘m that Pancake… in both directions 🫣😂 13:35