Today, we have a challenging pacer workout of rowing and wall balls. Two simple movements but coupled together, have the potential to really challenge mental toughness when completed for max reps. Which.... doesn't make simple, easy!

Efficiency is going to be our friend today.
So let’s talk about rowing technique.

Are you actively putting your energy into your rowing performance? To get the most out of our rowing, we want to generate as much power as possible throughout the ‘drive-back’ phase – to use as little energy overall as possible.

Looking at stages of the ‘power’ phase, we want to think about using our legs to initiate a strong drive back until our knees fully extend.
We then hinge back on our hips before pulling back with our arms to diaphragm.
As coached in our classes, we want the ratio of effort to be a 1:2 work: recover.
Strong drive out – slower back in to recover - Strong drive out – slower back in to recover.

You can also see when Caoimhe has finished her power-phase, she is pausing before beginning the recovery-phase on the way back in.
Notice her grip is loose and at the edges of the handle – enough to maintain a smooth chain-path, she is sitting upright and actively putting her energy into the power and recovery phase.
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Hopefully this advice will come in handy and if you are taking part in our evening classes today, try to use this as an opportunity to practice your rowing technique and how to become more efficient