Basic Indoor Rowing Techniques: Legs Only Drill

Learn one of the most popular and effective indoor rowing drills in the world from Hydrow Personal Coach David. The Legs Only Drill (also known as the Reverse Pick Drill) improves your sequence and ability to connect to the rower and increases your power and efficiency. Knowing this drill is a great way to help enhance your rowing form and technique, as you strive towards your fitness goals.

Instantly find more rowing power and speed by incorporating proper pressure through the feet during your stroke. Hydrow Personal Coach David walks through where and when to press through the feet as you row with some more detailed tips in this advanced indoor rowing machine technique video.

Hydrow's Personal Coaching service is an indoor rowing machine, 1:1 session with one of our deeply knowledgeable coaches. In the session, they offer guidance, support and answer any questions you have about rowing technique and your Hydrow. The virtual session, conducted over Zoom, is an opportunity to work on your form, learn more about Hydrow Athletes and workouts, and find new ways to get the most out of your Hydrow experience. Starting with an overview of the stroke, our coaches will highlight key rowing techniques and give you specific things to work on.

Rowing is a great workout that is efficient, low impact, engages core muscles, and activates 86% of the major muscle groups in the body.

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[mellocello]

Former sculling instructor here: if you have a sore lower back, you are probably sitting up too soon and this drill used properly can fix it. It means you are using your small back muscles to power the stroke, , not your good strong legs. I recommend doing the legs-only portion of the drive, then freeze and evaluate: do you still have your forward body angle, and are your arms perfectly straight. Probably not. Do the drill until yes, then add body, then arms, then come back again and evaluate doing legs-only. If you do the drill regularly and keep the goal in mind every stroke, it will become more like a habit (but one easily forgotten). Revisit often and especially if the back starts hurting. Rowing will knit you together if done properly.

[jiljpd]

These are so great - I really wish there were more videos like this within the library itself. You private coaches are wonderful!

[anezyeborz]

Now I get it! 1, 2, 3 thing wasn't doing it for me. As was mentioned, there aren't enough truly basic courses on the platform. For some of us it's an entirely new concept; so we need a little more practice than the two in the library.