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Why Hyrox & CrossFit People Suck at Rowing

Just Row with Austin

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A lot of strong, athletic, fit people still have surprisingly slow rowing times — and the reason usually comes down to one major rowing technique mistake: leaning back too early.

In this video, I explain why early torso swing kills rowing power, how it destroys rowing efficiency, and how to properly sequence the rowing stroke to maximize force production and improve rowing splits.

I cover:

rowing power generation
rowing technique mistakes
rowing sequencing
early lean rowing mistake
rowing force curve explained
rowing efficiency
rowing machine performance
Hyrox rowing technique
CrossFit rowing technique
proper rowing leg drive
rowing hip swing timing

You’ll also learn:

why strong athletes lose power on the rower
how to use the force curve monitor
how to maximize rowing power output
why rowing timing matters
how to improve rowing splits
how to properly sequence legs, body, and arms
how the reverse pick drill fixes early lean

This video is perfect for:

Hyrox athletes
CrossFit athletes
competitive rowers
beginner rowers
Concept2 users
sprint rowers
endurance athletes
anyone trying to improve rowing efficiency

20 Comments

@just_row Creator 7 months ago Pinned

Quit second-guessing your rowing and get form & workout coaching using hundreds of follow-along workouts + new workouts with me every month over on the Just Row App: https://trainingtall.thrivecart.com/just-row-subscription/

@allthatsleft-f8j 1 year ago

Who knew Jim Carrey was such an excellent rower? Thanks, Jim.

@Raymate88 1 year ago

Number one mistake is not behing 6,9ft tall 😂

@WILD__THINGS 1 year ago

Makes so much sense now why the pull feels so laborious. I've been doing it too early, when the resistance is the strongest. Thanks bro

@rowalong 1 year ago

I've been banging this drum for a LOOOOONG time now. Great to see you reaching more people with a similar message. Hopefully they'll listen!

@BurningPandama 8 months ago

So refreshing to see a video that gets straight to the point, no fluff, only the essentials. Kudos

@bentrousdell 1 year ago

When I teach people how to fire in the correct sequence, I make them row without the foot straps. It forces the correct sequence on the stroke and on the recovery. I find most people who have the early lean also bend the knees too early in the recovery.

@richielavey1565 1 year ago

If there’s one thing I remember from rowing in high school it’s “Legs! Body! Arms! Arms! Body! Legs!” If there’s two things I remember it’s “power ten! You can pull anything for ten strokes!”

@JorgeMacedo1965 11 months ago

I confess my satisfaction as a sixty-year-old rower when, in a gym, a young, muscular guy sits next to me and rows for 5 minutes at a crazy pace and doesn't have a better split than me at 18/20, even after I've already rowed for a good 45 minutes.

@stephenp4563 1 year ago

Crossfitter here - thank you. Looking forward to trying out that drill.

@drhughjarse8573 1 year ago

Listen to the Cambridge cox calling during the recent Boat Race; "Legs Hips, Legs Hips, Legs Hips..... " With the occasional expletive thrown in. Keep that mantra going in your head when on the erg. Very useful, especially if you think your technique is good. Guards against that early body swing which can creep in.

@georgecarlin9807 7 months ago

Just started rowing at 60, learn something new everyday.

@locomotor7-ch4lo 9 months ago

I didn’t know much about rowing and watched this the day before my Hyrox race. Absolute game changer! The girls next to me had the same pace but a way higher frequency. Thanks to you I could rest a bit while also not tanking my time. I’m sure I can get even better with some actual practice before my next race and not just trying to apply this as I’m going along. Thank you!

@nicolas-fredrickson 1 year ago

Love this, and thanks for emphasizing a couple of times that people don't THINK they are doing it wrong haha. So many rowing tip videos offer 101 tips that most people have fixed by now, like bending the arms before finishing leg drive, but this nuance is really helpful.

Additionally, this is similar to what Crossfitters get wrong with olympic lifts. Not staying over the bar long enough. Most Crossfitters bring their shoulders back to early causing the bar bath to kick outward leading to not fully maximizing the power they'd otherwise have. I've always tried to think of rowing similarly to a clean in that regard, but I bet I'm still making this mistake so looking forward to recording myself and fixing.

@kalikaiz 1 year ago

I used to row in high school and I never was explained this hip extension note. Well done!

@oblivionwalker8613 9 months ago

This is hands down the best rowing tutorial I've ever seen. I've always struggled with rowing and could never figure out why. Now I know! Time to get after it!

@btugrul 6 months ago

Honestly, this is one of the best rowing tutorial videos on the sequence question, which is crucial both on the machine and in the boat. In fact, many rowing tutorials out there show the instructor opening the body before the leg drive is finished, which makes the stroke far less efficient. This video explains the sequence clearly and gets it right. Many thanks for putting it together!

@robertcascio8472 1 year ago

Hey Coach, when you said us rowers will do something we shouldn't without knowing it, will cause us to review our rowing form and correct it if needed. I am impressed with all the info that can be shown on the Concept 2 monitor. As always, another great teaching video. Thanks

@randomhandle947 6 months ago

This! Now I understand why I have two peaks in my power curve when I row. I swing too early! Will be doing the reverse pick drill tomorrow. Big thanks from Korea!

@lucasseuren4180 1 year ago

Been rowing for years, never knew how to read the curve that way 😆 we did this drill occasionally, but like almost never. Just joined boat club where this is the warm-up, now I know why :)