You can often see some pretty inefficient rowing technique when you go to competitions, even the CrossFit Games.

Many people treat the rower like like it's just a place to warm up, they sit down and start pulling! But there is alot more to it than that, like all CrossFit workouts, technique is KEY and proper technique is PARAMOUNT! If you take the time to learn how to row properly, you will enjoy rowing a lot more!

Here are some simple tips on proper rowing technique straight from Concept 2:

The Catch

• Extend arms straight toward the flywheel.
• Keep wrists flat.
• Lean your upper body slightly forward with back straight (but not stiff).
• Slide forward on the seat until shins are vertical.

The Drive

• The drive begins by pressing down your legs.
• Keep your arms straight and hold your back to transfer your leg power up to the handle.
• Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

The Finish

• Pull handle all the way into your abdomen.
• Straighten your legs.
• Lean your upper body back slightly.

The Recovery

• Extend your arms toward the flywheel.
• Lean your upper body forward at the hips to follow the arms.
• Gradually bend legs to slide forward on the seat.

The Catch

• Draw your body forward until the shins are vertical.
• Upper body should be leaning forward at the hips.
• Arms should be fully extended.
• You are ready to take the next stroke.

The CF Journal has the following article on 'Rowing Technique'