BECOME A BETTER ROWER 101. EFFICIENCY TIPS & TECHNIQUE 

I have always blamed my inefficiency because I'm 5'4" short arms and legs. Now I can clearly see it is because my form is awful!! Thank you so much for all you do.

I started CrossFit about 6 months ago. From time to time I need help with moves or improvements and your videos consistenly came up in the search results. I've been subscribed a month or two now and I have to really say THANK YOU to both you and your husband. Your videos are so informative and well edited. My favorite as a newcomer is the 'levels' you do to help build up to new moves like muscle ups or handstand pushups - lot's of us don't start even close and this type of explanation is priceless (loved your intro to counting macros too!). Thank you guys for selflessly helping the world be healthier and happier. Looking forward to your content in 2022! Happy New Years Eve!

Also don’t be afraid of more compression at the catch. The rower is more dynamic that an Olympic lift so you can lift the heels a bit to get more compression. Everything else was solid advice!

Loved this video! You two are releasing great videos that are both entertaining and informative! Love it!

THANK YOU!!!!! Releasing my arms quickly after the pull is going to be a game changer, I know it!! Thanks guys!!

Just got my first C2 a few months ago and so glad I found this video. Appreciate the tips on the 11 and 1 position limits as well as the discussion around the damper setting to encourage more efficient movement patterns. Thanks!

Thank you! I'll be watching my upper body movement more. I know I don't release as quickly as you show.Great tips.

Great video as allways!! Thank you for all your work! This is going to be very helpful to me because efficiency on the rower is something I'm working right now!! Your channel is the most precious thing on the internet. Good luck to you and Pat, both on the personal and professional sides!!

I just bought that exact rower, and it was great to see you use it. Got some very good tips on how to use it. Thank you, love all your content.

Thank you Kristi! Controlling my fan speed is a great tip..... I've been using the moment after full arm extension as a nano-rest period before flexing my legs again. Didn't realize I was slowing my fan and losing momentum. Can't wait to apply my new technique!

I have a long row workout today, and this vid shows up on my feed. Nice! Thank you for all the tips! 💙

Guys loving the content!! So much diversity yet so informative...Thank you!

This was really helpful! I did a partner row of 3600 yesterday and wish I saw this before. I burned out earlier than I thought I would so these are great tips to keep in mind.

Awesome video! Thanks for the damper setting information!

Will definitely try these techniques! & I will let you know how it goes! Thank you for the helpful tips!

Awesome tips and I live how you review main points at the end on these videos!

Thank you so so much for going over this. I can confidently state that this video has changed my life. Rowing is not much more fun!!!!

I'm so keeping this in mind on my next rowing WOD. Thank you!

I really appreciate the tone of your advice, I see a lot of trainers on RU-vid with a shaming, harsh tone well all I want to know is how to do the exercise correctly and not have it yelled in my face, thank you for the advice!

I started rowing in my school team about 2 months ago and these tips really helped me get on level with my peers

So needed this!!!

Thank you both and keep up the awesome videos..

THANK YOU!!! We are about to purchase a rower for home and I have been trying to learn proper techniques...love you and the channel ♥️🤗

Love these tips! Thanks! I can’t wait to put them in place! Have a great day!

Thanks for the tips, since I started to follow your channel I've been evolving a lot!

Definitely helpful especially the emphasis on slow to perfection technique ❤❤❤

This vid could not come at a best time! My new C2 Rower arrived yesterday 💯

Amazing video. Learned a lot! Flat back and fast release! Thanks.

Her videos are just so helpful for a new cross fitter like myself. 🔥

Thanks for the tips on self regulating and damper setting!

What a great video! Thank you!

Brilliant video thanks guys

Thanks Kristi for posting this. Background 10yrs in surf boat rowing, we use the ergo for dry training. Nodding all the way through you Vid. Consistant with my coaching and the teams coaching.

Yes!! I always wondered if that was regulated by the games or a personal preference. I’ve been waiting for this video.. rowing is my favorite. Sled next!!

A.B.L. ALWAYS BE LEARNING. The professor Patrick is a great teacher. What a gift for us. Thanks for the awesome info. My damper is always on 10. I’ll have to talk my trainer into having it lower on the longer sessions. Thanks for the pro tips. Love the new tip using the pvc pipe to keep from going to far when returning on the stroke.

Thank you ! Love the tips 💪🏽😊

Great job, made it easy to remember

This was the most informative video I've found on this! Thank you, it definitely helped me out 😊❤

Really great tips. Helped my workout massively 1500m row with gas left to complete the WOD The pvc to maximize stroke length, Brilliant!

This helped so much! Thank you!

THANK YOU for posting this! As a former collegiate rower, it KILLS me to see people rowing incorrectly! haha

Loved this! These are the same tips I give people. But the stopping at the chest was something new for me. Definitely gonna try to keep it moving! Now I need some for the ski! (Wouldn’t mind the assault bike either!)

Thank you for sharing these tips!! 👏🏽👏🏽

Thank you that helps alot👏🏻

This was so helpful thank you! I feel like most rowing tutorials are from super tall folks. Im 5ft and this was so helpful to see!❤❤❤❤

This answered so many questions. Thank you

yo this video helped me with my rowing today imensely, last week i almost died on our 20min row...legs died back died today i beat my pace by .10 very gratefull thank you guys

Was going to suggest this topic - thank you!!

Awesome Video. Nice guide to focus for my own bad habbits on rowing.

Great tips, thanks so much!

I never considered adjusting the damper setting. Can't wait to try this out this week!

Your videos are so good!!! I watch many crossfitters videos.... and yours are the most valuable by far!!! Thank you!!!

This was really helpful...gonna tweak some things. Great analogy of the rounded back/excessive reach to deadlifts. Nice haircut BTW😀

Probably my new favorite video of yours.

Great Tips, used them in my Wod tonight. Really helped. Foot placement and not having such a long stroke made a differance.

Thank you!

Love your tips! I started rowing competitively about 5 years ago and love the sport for overall fitness, cardio and power. Although I agree with you about not overreaching at the catch, I can't help but notice you don't have full leg compression. It looks like you could compress a little more (while still holding your back and shoulders upright) so that your shins are more vertical. Admittedly, that also depends on what kind of piece you are doing - if you're doing an all out sprint like 500m at a higher stroke rating, you don't want to over compress either, so your angle might be ok. But for more medium range intervals 5 min or more you may gain a little more length in the leg drive of your stroke. And, as a relatively shorter athlete, that might help you gain a few more meters. Love your videos, you got me through lots of steady state solo erging during the early spring part of the pandemic. Keep up the awesome work!

Amazing tips. I'll try to pay attention to this once our work gym reopens.

Awesome tips! I love my C2 Rower and these tips are going to make every WOD better!

Great video and great tips...thanks a lot :)

Love the work

I think this was your best video bravo

Great video! I’ve recently made these changes and notice higher output and better aerobic capacity. I used to lean way back like I was cruising in a lowrider. 😂

Many thanks for the tips, It made a massive difference in my morning row workout :-) :-)

Great video! Thanks 😊 I'm back to square 1

it's very useful tips! I will be better than now about rowing😊 thanks for sharing.

Great video , no wonder I suck at rowing. Been doing it all wrong. Thanks for the tips.

AWESOME!!

Good tips, the damper effect was new! Thanks!

Love these tip videos! Would be great if you guys do the same with other C2 (ie. Skierg and bikeerg)

Solid advice!

Thanks for the tips. Watched this last night and as luck would have it, this morning's WOD had rowing in it (5 x 2 min AMRAPs of 10 Thrusters (95/65) and 200 m Row as a cash in and then max Thrusters (the only ones that count). 1 min rest between AMRAPs). I always pulled back too far thinking the longer my stroke, the better. I tried to staying between 1 and 11 as suggested and found my 500m pace was on average about 5 to 10 seconds faster.

The proper form is shins vertical at the catch and the sequence is legs-body-arms. For the recovery, it’s arms-body-legs. If you don’t bring you shins vertical at the catch, without over reaching, you are losing power and efficiency. It’s 1 o’clock at the catch and 11 o’clock at the end of the stroke. If you row for speed and have the fastest split time, that’s when form will break. Rowing lonf=g distance endurance sessions focusing on the stroke with the force curve on on the PM will get you there.

Wow, can’t wait to try NOT reaching past the clip! Beginner, yet never heard this tip! Thank you

Thanks so much, I just watched this while on the Concept 2 rower and it made a massive difference I could go for a lot longer and my arms did not burn out. Could you do some tips for the SkiErg machine, please?

Great tips, thanks! I need some assault bike tips too!

I’ve used my tower at a level 7 since thing quarantine and have definitely used these techniques from my coach. 🥰💪🏻🙏🏻

Thanks guys, these tips will definately help me improve my rowing form. It's the attention to details that will make all the difference. Small inefficient bad habits that we all not really aware of until it's pointed out!!!... 😁

Great video! The thumbnail is cool too :)

Unfortunately this video completely ignored the timing of the hip swing. The person demonstrating was breaking their back much too early and losing power in the later part of the drive. This is a very hard habit to break and I am still trying to improve my technique after a couple of decades rowing.

Great tips as usual 💪thank you for these awesome videos.can you please also talk about legless rope climbs and peg board ascendings? Thank you

Hey Kristi, hey Pat. Thanks for the video. Some great tips and I instantly recognized some mistakes I do. I thought it would be good to row like the guys in all these viking films. My chain moved way more than yours. Great tip with the resistance. I thought I have to do 7/8. I’m getting tired very fast. If you’ve time for a video right around the bike erg would be great. Thanks for your time and passion.

hahaha the thumbnail! Yup! Great tips, love it

I've used the Concept 2 for years. I was aware of aiming to keep the chain level and smooth but I'd not heard of 1 o'clock / 11 o'clock and I'm clearly a devil on leaning in as I come forward so I'll definitely try and improve on this aspect. Thanks so much. Bob 🇬🇧

Great info. I’ve always rowed between 5 & 6. Did my reading about rowing and that is the level in which is most close to actually being in the water. Can’t tell you how many times walking into the gym the rower is on 10. I’m gonna drop between 3 & 4 and work harder at endurance. Thank you my dear for this video n

So helpful again! I watch all of them over and over again :) I would like to get into the details of Deadlift. I think you didn't make one about Deadlift yet, right? Thank you for all your helpful content!

It helped me to watch this video twice.

Great tips

so i knew fleet stay flat on pad and i have never rowed like Khalipa with the break at the far end but awesome technical explanations about the why. never seen Kristi so serious ! beneficial to think about and see back angle and form for longer rows vs shorter sprints when ideal form will break down a little. helpful to know not to go too far forward and not to round back to get further forward for length. awesome content! ski erg would be good- feet don t stay flat on ground right and arms as straight as possible as long as possible ?

This will be so helpful when the gyms are open again. A video on Ski erg would be great. I hate them. They absolutely kill my lungs

Thanks for tips ,it really helps,specially tip of not holding handle at the end of pull in order to spin damper faster.what about how heigh we pull handle? I always thought is to the stomach...

Would the damper setting be the same when it comes to rowing for meters and rowing for cals?

That is such a funny thumbnail ! You guys keep getting better and better at your videos.

This is awesome! I was just thinking last week, "I need Kristi to do a rowing efficiency video" and look at this, HERE IT IS! :) THANK YOU! Do any of these tips change depending on ones height? For example, do taller or longer legged folks run into certain/specific efficiency issues compared to those who are shorter? I'm 5'7 and not the tallest female in our CF gym, but definitely feel like there are times my height or longer legs is a disadvantage (T2B, Vups, Hollow Rocks).

Great video! Everybody are asking me why I don't get all the way to the monitor with my stroke, and that's it's not effective, now when I find your video I can say to them: watch Kristis video and you will know :D

If the chain wobbles, oil it. Of course, you can move the handle past the clip. The longer the stroke the better. Just make sure shins never go past vertical. Don't open your back too early. With a lower damper setting, you need to produce more leg speed at the catch in order to get tension on the chain right away as the flywheel will be spinning at a higher speed.

THANK YOU...Will try these tips tomorrow! Any tips for the Assualt bike would be great, Im 5ft tall.

Good Morning awesome video Do you all have tips on the SkiErg

This is the best rowing tutorial I have seen! I have to reset my form and go back to working on efficiency instead of trying to muscle the first 500m and then hang on to the end👍

I suck at rowing no matter how good my form is! I don’t seem to be able to push with my feet very well - I have the same issue with even cleans and snatches! But thank you for all the tips! Great to know my general form is good but my legs need work