Rowing WOD 8/18:

3 Rounds For Time

25 Medicine Ball Cleans (20#/14#)

500m Row

Functional Movements are glorious for both rowing and fitness.  They are the movements we need to survive AND excel in sports.  Functional movements are powerful, use multiple joints, and feel awesome when executed well.  Almost all functional movement involves the extension of the hips and the proper recruitment of muscles from core to extremity.  

When combining a foundational movement like the med ball clean with rowing on the erg there is an opportunity for skill transfer.  Athletes can use the med ball clean to promote good rowing form and rowers can use the med ball clean to focus on better hip extension and posterior chain engagement.  One main problem with athletes jumping on the erg for the first time is the tendency to clench and pull with the arms when all the work should be done by the legs and hips.  By engaging the legs first and getting full extension with loose arms on the med ball clean, the novice rower can think about and feel the same thing on the erg or in the boat.  For rowers looking for more power and speed, there is a lot to be gained in developing the ability to draw from the glutes and hamstrings during the drive and forcefully extend the hips as the torso opens.  Rowers should focus on driving through the heels and making the ball weightless with the hips.

For both movements in today’s Rowing WOD try to be smooth and efficient.  If you’re confident in your movement then push the pace.

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