ROWER MAINTENANCE:
• Wipe down rail before and after each use (shiny mirror-like sheen)
• Release handle after each use
• Check battery power before WOD to ensure adequate life
• Set foot pads to a location that will have the balls of the feet over the
textured portion of pad
Concept2 – Excellence in Execution (Angela Hart, CF Rowing Cert) (CFJ Preview) [wmv][mov]
Starting position:
o Chest up
o Arms straight
o Knees over laces
o Hip FLEXION
C2 Damper Settings, Angela Hart [wmv][mov]
C2 Rower-Other Settings, Angela Hart [wmv][mov]
Power Pull: Shoulders stay connected to back, rigid mid-line, power through the legs, then the hips, then lay back and pull arms through -elbows back, not out.
Return: Arms punch out straight, over straight legs, allow the torso to follow, chest over thighs, closing the hip, readying it for the next pull. Knees bend AFTER hands pass over. Elbows are straight, ready for the tension of the next pull.
2:1 ratio of time on return:pull
Lead the pull with your butt, not your shoulders. That creates too much lay-back, robbing the power of the hip. Lay-back and release the hip power at the end of the pull.
Legs stay straight, knees down, until the hands pass over, leading the torso over.
Common Flaws (C2), Angela Hart [wmv][mov]
Rowing Fast, Bruce Kocher from C2 [wmv][mov]
Rowing Basics (C2), Angela Hart [wmv][mov]
Technique Refinement (C2), Angela Hart [wmv][mov]
Power Ratio Curve, Monitor Setting: Gumdrop shape is optimal. It should be a smooth line no matter what the shape. If there is a ‘shark bite’ out of the first half there is a problem to fix in the leg portion of the pull, if there is a bite out of the second half of the curve it is something in the arm pull.
Think of your hips as a bowl and spilling the contents of the bowl on the rail behind you on the pull, coming back to neutral, then spilling it onto your lap on the return.
Arms need to be like ropes with hooks on the end in the catch. You lose the power of your legs/hips into the chain if your arms are bent.
Stroke Rating (C2), Angela Hart [wmv][mov]
Tabata Wattage (C2), Angela Hart [wmv][mov]
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