Shawn, Laura O and Andy.
Note Andy’s leaned back position at the finish of his stroke. He is allowing the footstraps to stop him from falling off the back end – an inefficient move to be sure.
The quick-fix to eradicate this inefficiency is to row with your feet out of the straps during the warm-up.
For a 500m sprint, the inefficiency will be less noticeable. For a longer piece – say, 10k – you can bet your bippy you’re going to feel it.
If you decelerate with your legs and feet, you are not getting the full benefit of the stroke — you are not putting all your power into the erg through the handle, so it is wasted. Similarly, if you pull yourself forward forcefully on the recovery(instead of rolling smoothly using the slight slope of the rail) you are, first of all, wasting energy. In addition, you are probably rushing the recovery.
-Some Guy on the Internet
5 Minute Spealler Warmup
1 Round CF Warmup
“Jaquelyn (With a long “J”)”
50 Front Squat (95/65)
30 Hang Power Cleans