Rowing a lot more technical than most people think. When done correctly proper rowing technique will help you conserve energy, maintain speed, and set yourself up for success in the stations that follow.
Get it wrong and you’ll spike your heart rate and make the 1000m seem like an absolute slog. Efficiency is the name of the game!
You’re well over halfway at the point in the race so keep positive, the finish line is right around the corner.
In this guide, we’ll walk through:
- Movement Rules: Essential guidelines for the rowing station.
- Technique Cues: How to row efficiently and powerfully.
- Common Faults & Best Practices: Mistakes to avoid and how to correct them.
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Rules of the Hyrox Rowing Station
Before diving into technique, it’s important to understand the rules of the rowing station.
Assigned Rowing Machine
Upon reaching the Rowing station, a judge will assign you to a specific rower. Simply follow their direction, sit down, and get ready to row. You will need to complete 1,000 meters, either on your own or split with your partner if you’re competing in the doubles division.
Finish Protocol
As you near the end of your row (around 920 to 950 meters), signal to the judge to ensure they know you are about to finish. You cannot leave the station until they give you a thumbs-up, confirming that you’ve completed the full 1,000 meters.
New Rule for 2024-2025
You are now allowed to adjust the dampener setting as often as you like. During training, experiment with different settings to find your optimal resistance level. Once you find what works, you can set the dampener quickly at the start of the race and leave it alone for the duration.
Doubles Division Rule
If you are competing in the doubles division, the resting partner must stand on a mat behind the rower. You cannot pass the handle to your partner; the rowing athlete must place the handle down, get off the rower, and let their partner sit down before they can take over.
Optimal Rowing Technique
Coming off the back of burpees, the row can feel like the first time you get to properly catch your breath.
Rowing efficiently is all about conserving energy while maintaining power.
Breaking down the rowing stroke into its key phases will help you focus on generating speed without wasting effort.
1. Fast Mount and Dismount
Efficiency begins before you even start rowing. Practice getting on and off the rower quickly. A simple technique is to strap one foot in, take a stroke, and then strap the other foot in during recovery. This saves time and helps you settle into your rhythm faster.
If you’ve practised enough, you won’t need to fully strap your feet in. Competent rowers can maintain control with just foot pressure on the pads, which can save valuable seconds during transitions.
2. The Rowing Stroke Phases
The rowing stroke can be broken down into three phases: the Catch, the Drive, and the Recovery. Understanding each phase will help you maximize efficiency.
- Catch: This is the start of the stroke, where you prepare to generate power by “catching” the tension in the rowing machine.
- Drive: The power phase, is responsible for most of your speed. This phase includes:
- Leg Drive: 60% of the power comes from your legs, so focus on fully extending them before initiating any other movement.
- Back Extension: 30% of the power is generated here. Once your legs are fully extended, hinge at your hips to bring your back into the movement.
- Arm Pull: The final 10% comes from pulling with your arms. Keep your elbows bent at 90 degrees and pull the handle towards your lower ribs, engaging your lats and upper back.
- Recovery: After completing the stroke, you return to the starting position. This phase should be smooth and controlled to conserve energy for the next stroke.
3. Key Points for Each Phase
- Leg Drive: Ensure your legs are almost fully extended before you begin extending your back. This guarantees you are maximizing the power generated from your legs.
- Back Extension: Once your legs are extended, hinge at the hips and lean back slightly to engage your core and lower back.
- Arm Pull: Focus on a strong pull using your back muscles, not just your arms. The handle should come to your lower ribs or upper stomach, not your chin or higher.
By keeping the phases distinct but fluid, you can row efficiently, using your body’s natural power to generate speed without burning out.
Common Mistakes and How to Fix Them
Even experienced athletes can fall into bad habits during the rowing station. Here are some common faults and how to correct them.
1. Overreaching at the Catch
One of the most frequent mistakes is overreaching at the start of the stroke, causing a rounded lower back. While this extra reach may give the illusion of a longer stroke, it actually reduces your power and efficiency.
- Fix: Focus on maintaining a neutral spine with a vertical shin position at the catch. Avoid letting your knees move too far past your ankles, and keep your back engaged without rounding.
2. Leaning Too Far Back
Some athletes lean too far back at the end of the stroke in an attempt to lengthen their pull. This often results in doing an extra sit-up with each stroke, which is unnecessary and exhausting over time.
- Fix: Only lean back slightly, keeping your shoulders just past your hips at the end of the stroke. This position allows you to maximize power without wasting energy on extra movement.
3. Leading With the Shoulders
Another common fault is leading the stroke with the shoulders instead of the legs. This mistake reduces the amount of power you can generate from your legs, as you begin pulling too early with your upper body.
- Fix: Make sure your legs are almost fully extended before engaging your back and shoulders. This ensures that the majority of the power comes from your legs, where it should.
4. High Pulling
Some athletes pull the handle up too high, toward their chest or chin, instead of toward their ribs. This not only reduces efficiency but also overworks smaller upper-body muscles like the traps.
- Fix: Keep the handle lower, pulling it toward your ribs or stomach. This engages the larger, more powerful muscles in your back, like the lats, allowing you to generate more power with each pull.
Final Tips for Rowing Success
- Practice Your Transitions: Save time by practicing fast mounts and dismounts from the rower. In doubles, make sure your partner is ready to jump on as soon as you finish your turn.
- Focus on Efficiency: The rowing station is all about conserving energy for the rest of the race. Smooth, powerful strokes will get you through the 1,000 meters quickly without exhausting yourself.
- Monitor Your Form: Filming yourself during training can help you identify any faults in your technique, such as overreaching or leaning too far back.
By refining your rowing technique and avoiding common mistakes, you’ll be able to row faster and more efficiently, giving you an edge in your Hyrox performance.
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