A Major Rowing Fault

Hang Power Clean 3-3-3-3-3

4 Rounds:
Row 500m
Rest 2:00

What is going on here?  Is Derek pulling the handle to himself, or is he pulling himself to the handle?

This sequence shows the last few frames of Derek's stroke, and it perfectly shows a major rowing fault that so many of you are guilty of.  Derek is not finishing his pull.  He is pulling himself to the handle and is losing significant stroke length and power by doing so.  You can see this as his knees start to come back up while his arms are still pulling to his chest.  Shorter strokes, mean more strokes, and more strokes means more wasted energy.

What should I do coach?  Slow down, relax and try to get the most out of each pull.  You look like a frantic fish out of water.  Stop trying to move so fast.  Good rowers row hard not fast.  If you are in a hurry to get to then next pull, the girl next to you who looks cool and relaxed is going to finish that 500m way before you, then she's gonna kick your ass on wall ball.

At the end of your stroke, your legs should be fairly straight with the handle pulled into your gut.  The first move you make back toward the rower is your hands only.  After you have fully extended your arms, then you body leans in, and finally your legs can bend bringing you back for the next stroke.  Be patient and return to the catch position slowly, you don't score on the rower by diving back at it like a loose fumble.  Once you reach the catch position, throw your weight back and finish that frickin' pull.