The next time you are around a Concept 2 rower try this. With your hand, slide the seat to the far end of the slide (away from the flywheel) and let go.
MAGIC!
If you’re reading along, what you can expect to happen is that the seat will naturally slide back to the flywheel. It’s on a slant!
Why does this matter and how can you take advantage of this hidden truth to break your next rowing personal record? Most students pull themselves to the bottom of the slide during the “recovery” phase of their stroke. Using the hip flexors to “pull” the body down the slide is extra, wasted energy that we now know isn’t needed!
The most efficient stroke will allow gravity to pull the body down the slide. Remember, as rowing expert coach, Shane Farmer, has said for years. The effort on the erg is a “push, not a pull” and that includes your recovery phase.
Happy sliding!
3/5/25 WOD
DEUCE Athletics GPP
Complete 5 rounds of the following:
2 Weighted Pull Ups
Complete 3 rounds for quality of:
12 alt Top-To-Top DB Supine Chest Supported Rows
2 Wrist Rolls
:30 L-Sit Hold
AMRAP 9
16 alt DB Snatches (45/25)
Corner Run
DEUCE Garage GPP
6-6-6-6
Z-Press From Pins
Complete 3 rounds for quality of:
10 Heel Elevated KB Sotts Presses ea.
90% Max Push Ups
Then, with one partner working at a time, AMRAP 12:
6 KB Cleans- Left (53/35)
6 KB Cleans – Right
10/8 Assault Bike