{"id":2936,"date":"2018-08-12T17:19:27","date_gmt":"2018-08-12T21:19:27","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=2936"},"modified":"2018-08-13T05:25:38","modified_gmt":"2018-08-13T09:25:38","slug":"how-to-rowing","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/how-to-rowing\/","title":{"rendered":"How to: Rowing"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" title=\"How To: Rowing\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/UnAjKy9sVs0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h6><strong>How to: Rowing<\/strong><\/h6>\n<p><strong>Hi! Sorry for the noises! A large class was coming in and we had some snatches going on in the background. Below are some tips and instructions!<\/strong><\/p>\n<h6><strong>Two Phases: Catch and Drive<\/strong><\/h6>\n<p>We actually start in the catch phase but immediately go into the drive phase upon starting &ndash; I will try to break it down below.<\/p>\n<h6><strong>CATCH PHASE<\/strong><\/h6>\n<p>&ndash; Shins should be vertical to ground, try not to go past that!<\/p>\n<h6><strong>DRIVE PHASE<\/strong><\/h6>\n<p>&ndash; Keep your lats and core tight! This is important!<\/p>\n<p>&ndash; Push HARD through your heels and drive until your legs are straight. ARMS ARE STRAIGHT BACK IS TIGHT.<\/p>\n<p>&ndash; Once your legs lock out, pull your toes to your shin and immediately start pulling the handle to your belly button.<\/p>\n<p>&ndash; Make sure you have a very slight lean back with your core engaged as you pull to your belly.<\/p>\n<h6><strong>CATCH PHASE<\/strong><\/h6>\n<p>&ndash; Straighten arms, then bend knees.<\/p>\n<p>&ndash; Return to the original catch phase mentioned above.<\/p>\n<hr>\n<p>&nbsp;<\/p>\n<h6><strong>TIPS<\/strong><\/h6>\n<p>&ndash; Rowing is not that hard once you have it down, zone out and make it mindless if going for distance.<\/p>\n<p>&ndash; If rowing for a short distance, haul ass. As soon as you lock out in full extension, you should be pulling yourself back with those toes\/shins!<\/p>\n<p>&ndash; You want to drive hard with your legs and finish with your arms.<\/p>\n<p>&ndash; Keep the pace consistent.<\/p>\n<p>&ndash; Keep your chain as level as possible. A crazy chain = less power.<\/p>\n<p>&ndash; BREATHE!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; How to: Rowing Hi! Sorry for the noises! A large class was coming in and we had some snatches going on<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/how-to-rowing\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":1457,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[81,80],"tags":[],"class_list":["post-2936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-to","category-skills"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/2936","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=2936"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/2936\/revisions"}],"predecessor-version":[{"id":2948,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/2936\/revisions\/2948"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/1457"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=2936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=2936"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=2936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}