Rowing Machine

Rowing with the correct form can activate almost every muscle in the body (around 85%), meaning you’ll achieve close to a full-body workout and burn far more calories than on any other piece of conventional gym equipment.

A real challenge when combined with strength exercises or running, for HYROX it’s essential that you get used to rowing under fatigue, and know the target pace you can hold under exertion.

Technique:

While staying in an upright position, grab the handle with your hands and your legs bent.

Initiate the drive/stroke with your legs first, then arms and upper body follow.

Extend your legs completely and pull the handle towards your stomach (below your ribs).

When the drive is finished, prepare for the ‘catch’ with first your arms, then upper body, reversing the drive movement.

Common mistakes:

Rushed strokes, not creating a full drive, and no full extension of the knees.

Pulling too much and too early with arms.

Not maintaining lumbar curve.

Coaching cues:

Large range of movement = complete knee extension = effective stroke.

Train long strokes with a short ‘break’ to make the stroke more effective.

Use your legs more to relieve your arms.

Try to maintain a straight back in every position. Keep your arms as close to your body as possible on the stroke.

Check breathing: catch = inhale / drive = exhale.