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To get the most out of a rowing session, it’s essential to get your form right from the start. Think about breaking your movements down into four simple steps:
Catch (Left): In the first part of the stroke, keep your arms straight, holding the bar with your upper body leaning forward from the hips and your shins vertical.
Drive (Left Center): Push through your legs until they are fully extended, keeping your torso upright. Your arms should be pulled into your body, with the handle just below your bra line.
Finish (Right Center): Now bring your torso back and finish pulling the bar toward your body. Think legs, body, arms, in that order. Pause slightly at the end.
Recovery (Right): This is the opposite of the drive and finish. Extend your arms, then lean forward from the hips and use your legs to slide forward to do the catch. Think arms, body, legs, in that order.
84 is the percentage of total body mass used in a rowing workout (targeting your upper back, arms, core, hips, and legs).
535 is the amount of calories burned per hour of rowing at a moderate pace (based on a 135 pound female).
1981 is the year that Dick and Pete Dreissigacker, founders of Concept 2, invented the indoor rower. They found that by nailing a bicycle to the floor and pulling on the free end of the chain, they could simulate the motion of rowing with water resistance.
6:25 minutes is the fastest time got a 2,000 meter row by a female (set in heavyweight division by Olena Buryak of Ukraine in 2015).
SEE ALSO: Row Your Way To A Leaner Body
Created by Anne Mulgrew, Program Director at City Row in New York, this workout tests power, speed, endurance, and strength follow the tips below to blast calories fast.
WARMUP (500 METERS)
DYNAMIC WARMUP (OFF ROWER)
SEE ALSO: 15-Minute Workout: Row For Strength