Second for second, indoor rowing is one of the best ways to torch fat, build muscle, and forge stamina.
Sprint 500 meters — a popular CrossFit test — and you’ll strengthen your back, hamstrings, and glutes, and redline your engine in two minutes. But not everyone rows the right way, says Ian Creighton, coach and general manager of Brick New York. “Pull with your hamstrings,” he says.
Use his tips and this program from coach Ryan Thompson of RowFit, a rowing-focused gym, to amp up your training. If you’re a veteran rower, you can work to cut more than 10 seconds off your 500-meter time. Novices, aim to finish under 2 minutes to start.
Rowing 101
First, you’ll need to learn the right way to row, so Brick New York’s Ian Creighton breaks the proper form down. To begin, adjust the rower damper to 6 or 7.
The Start
Illustrations by +ISM
Sit with your torso leaned forward at a one-o’clock angle, knees bent, shins as vertical as possible. Your arms should be straight, your shoulders level, and the seat should be close to your heels. CrossFitters call this the “catch” position.
The Drive
Illustrations by +ISM
Press through your heels and use your legs to forcefully start a stroke. Once your legs are fully extended and your torso is perpendicular to the ground, explosively pull the handle toward your sternum. Focus on keeping the handle’s chain straight. Then hinge at your hips to lean your torso back to the ten- o’clock position. The handle should be just below your ribs.
The Recovery
Illustrations by +ISM
Before doing anything, fully straighten your arms. Then shift your torso forward. Finish by bending your knees, allowing the seat to slide back toward the start position. Immediately begin another row stroke.
The 500 Meter Master Workout
Warmup
You’ll do three weekly half-hour sessions for three weeks. Open each with a 2-round warmup.
Start standing, put your hands on the floor, walk them out until you’re in pushup position, then reverse. Do 10.
Squat low, place your elbows on the insides of your knees, and gently push your knees open. Stand.
Finish warming up with a relaxed 500-meter row.
Getty ImagesWestend61
The Plan
Week 1
Monday
Wednesday
Friday
Week 2
Monday
Wednesday
Friday
Week 3
Monday
Wednesday
Friday
Source: Read Full Article