hyrox rowing technique tips to go faster on your next hyrox race // hyrox training techniques
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The 1000m row is the 5th functional exercise stations in HYROX and here are five technique tips to help you go faster on this exercise station in your next hyrox race.
To have the most efficient and effective row form we need to have full extension across the movement and we can break this down into three key phases, these being through our legs, our hips and finally our arms.
Initiating the row stroke through just our legs is the initial phase and then as we reach full extension, transferring the work to our hips as we tilt back slightly and finally through the arms to bring the handle into the sternum of your chest just below the pecs.
On the return motion we want to keep our hands low, to allow us to relax through shoulders and upper body before the next stroke, we also want to keep our arms in line with the chain which will be coiling back into the row erg.
At the coiled position we want the opposite hip position, to give us maximum extension through the hips as we drive backwards on the next stroke.
Pacing to ensure you are maintaining a steady pace across the 1000m is key and aiming for everywhere between 23 and 32 strokes per minute it a good guage for ensuring you maintain a good speed but without blowing yourself out at just over the half way point.
Don’t let the damper catch you of guard, you can adjust this once before you begin your first stroke and it worth remembering that the row erg’s used a hyrox tend to be newer that the row erg machines you will come across whilst training in your local gym, what this means in practice is a damper setting of say 7 on a newer hyrox row erg will feel harder work that a 7 on an older machine which has accumulated dust and wear over the years. What it is therefore worth doing is adjusting the hyrox row erg to a slightly lower dampener setting than you’ve been using to in training in allow for that extra drag factor you’ll experience from the newer machine during your hyrox race.
There are 7 other exercise stations at hyrox and for tips to go faster on those, checkout these videos next. • HYROX exercise station...