CrossFit athletes consistently seek ways to enhance performance and gain a competitive edge. One critical but often overlooked component of CrossFit Games success is rowing technique. Understanding the nuances of CrossFit rowing can elevate your performance, particularly in competition scenarios like the CrossFit Games, where every stroke counts. Through extensive experience as an online rowing coach, I’ve identified three key insights to help CrossFitters maximize their rowing potential.
1. Rowing is a Pushing Sport – Learn to Suspend Your Bodyweight
Contrary to popular belief, rowing isn’t primarily about pulling the handle toward your body—it’s fundamentally about pushing away the foot stretcher. Mastering this concept can completely transform your rowing efficiency. Legendary rowing coach Steve Fairbairn frequently emphasized the importance of “suspending your bodyweight on the oar handle.” What does this mean for you, a CrossFit athlete?
It means understanding the biomechanics of the stroke so you effectively transfer power through your lower body. Imagine your feet firmly planted on the foot stretcher. At the start of the drive, rather than immediately pulling with your arms or opening your body angle, push against the foot stretcher while keeping your shoulders in front of your hips. A useful drill is to have someone your size or heavier hold the rowing handle steady. Practice lifting slightly off your seat by pushing through your feet. This feeling of suspension is the essence of powerful rowing as shown in the photo below.
Once you master this initial sensation, progress to the “tap drill.” At the catch, practice rowing the first few inches of the stroke by pushing against the foot stretcher while maintaining a steady handle height and engagement from fingers to toes. This drill reinforces the crucial connection at the front end of the stroke, teaching you to transfer your bodyweight efficiently. Many CrossFit athletes prematurely open their bodies or pull the handle too early. Avoid this by driving with your hips first, keeping your shoulders forward until your legs reach approximately a 90-degree angle between your upper and lower legs. Only then should you open up your upper body angle to finish the stroke powerfully.
2. CrossFit Rowing: Establish Your Stroke Length Early with Efficient Arm and Body Movements
In rowing, efficiency directly correlates to stroke length and proper body positioning. CrossFit rowers can significantly enhance their efficiency by focusing on their stroke recovery—the phase immediately following the drive. One common oversight is the delayed or inefficient positioning of the arms and upper body during recovery.
To row efficiently, as soon as you finish the stroke (the release), allow your arms to naturally flow away from your body without unnecessary tension. Simultaneously, pivot from your hips to position your shoulders slightly forward of your hips. This immediate and smooth movement accomplishes two critical objectives:
It lengthens your stroke significantly, enhancing overall rowing efficiency.
It positions your upper body correctly well before reaching the catch position, ensuring no last-minute adjustments are necessary.
When your hands and upper body angle are correctly set during recovery, the handle remains at a consistent height—the “height of work.” At the next catch, your hands will already be positioned optimally to connect immediately with the flywheel. This instantaneous connection and early suspension ensure maximal power transfer with each stroke.
In the video below, I demonstrate a couple of “swing drills” to help with this initial part of the recovery mechanics.
3. Harnessing the Power of Rate Capping for More Powerful Strokes
Success in CrossFit Rowing (or any rowing!) is influenced by three core variables:
i) Stroke Length
ii) Power per Stroke
iii) Stroke Rate (number of strokes per minute)
CrossFit rowing workouts frequently emphasize high stroke rates to quickly achieve calorie, time or distance targets. While higher stroke rates have their place, they often mask underlying weaknesses in stroke mechanics and power application.
Enter rate capping—a highly effective training strategy rarely used (in my experience) in typical CrossFit programming. By artificially limiting your stroke rate during certain training sessions, you compel yourself to improve stroke mechanics and connection quality to compensate for fewer strokes.
For example, consider a typical CrossFit rowing session involving a 30-calorie sprint. Usually, athletes focus on speed, driving their stroke rates sky-high. Instead, try imposing a strict stroke rate cap between 20-24 strokes per minute. With fewer strokes available, you must focus on generating greater force per stroke by finding and maintaining an optimal connection and suspension.
Why is this beneficial? Rate capping essentially removes stroke rate as an immediate crutch. It forces you to build “torque” and better biomechanics at a foundational level. As your stroke mechanics improve at lower stroke rates, you develop the foundational strength and technique required to effectively sustain higher stroke rates, such as 26 strokes per minute or more. When the stroke rate increases for competitive events like a 1K or 2K row, your rowing becomes notably more efficient and powerful.
In the video below, I demonstrate a 1 minute “on”, 1 minute “off” training session to show how to create “torque” at low rates to build a more powerful stroke and acceleration.
The Road to CrossFit Rowing Excellence
As you prepare for CrossFit competitions or aim for the CrossFit Games, incorporating these three rowing insights can dramatically enhance your performance. Remember, rowing success is less about brute force and more about effectively transferring your strength through well-coordinated movements.
By mastering suspension through pushing, establishing optimal stroke length early, and strategically employing rate capping, you’ll discover a transformative approach to rowing. Not only will you notice significant improvements in your rowing times and overall workout efficiency, but you’ll also experience less fatigue during critical competition phases, ensuring you perform consistently at your peak and have more energy available for other parts of the WOD.
Final Thoughts
CrossFit rowing demands as much skill and finesse as raw strength. By applying these tips thoughtfully into your training, you equip yourself with the tools needed to maximize your competitive potential, whether you’re a seasoned competitor or gearing up for your first CrossFit Games.
Optimizing your technique is a continuous journey. Embrace these strategies, train diligently, and watch your CrossFit rowing performance reach new heights.
Ready to elevate your rowing further?
Contact me today for a personalized consultation, individualized technical instruction, video analysis, and custom training plans tailored to your CrossFit goals!
