Tips for Rowing: The Rowing Sprint Start

The rowing sprint start (aka racing start) is a super effective tool, not just for when you're actually RACING, but any time you want to get your machine going a little faster.
It's the fastest and most efficient way to get to your target split, and bonus, it also protects your back!
In this video, we're showing you how to use the 5-Stroke Start Strategy for rowing racing, and a slightly different modification for rowing workouts.
Watch this video to learn:
- What a sprint start is
- How to do one
- The critical step you must take AFTER you finish the start sequence in a race
00:00 intro
00:22 When to use a sprint start
00:51 Know about the SETTLE
1:36 The 5-stroke sequence
2:33 The racing start in everyday rowing
3:45 How to get the flywheel moving at any point in your workout
4:44 Practice a low-intensity start
5:25 The sprint start for racing
6:52 Try a racing start!
8:10 Try another lower-intensity start
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[@Surfsailwaves]

Thankyou for the clear explanation. This is very useful for me, and may help prevent injuries. I’ve been starting short (30s) intervals with a maximal leg push on the first stroke and my knees don’t like that. Your method is smarter and safer.

[@joereynoldsfit]

Great video Cassi!

[@UCanRow2]

Glad you liked it, Joe!!