Chalk Up

Whether you’re trying to enhance your HYROX time or just improve your rowing technique - here’s 3 common beginner mistakes that could be hindering both!

𝟭. 𝗕𝗲𝗶𝗻𝗴 𝘁𝗼𝗼 𝘀𝘁𝗶𝗳𝗳

While the rower is somewhat of a “leg press” and “row” treating it as two 𝘀𝗲𝗽𝗮𝗿𝗮𝘁𝗲 movements will 𝗹𝗼𝘄𝗲𝗿 your rowing efficiency.

𝗟𝗼𝗼𝘀𝗲𝗻 𝘂𝗽, think about using your legs for the beginning, be 𝗳𝗹𝘂𝗶𝗱 with the row and don’t be afraid to lean back at the end of the row. We’re looking for a 𝗹𝗼𝗻𝗴 stroke.

𝟮. 𝗥𝘂𝘀𝗵𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆

We get it, your workout’s intense - however your recovery (after your row) should take slightly 𝗹𝗼𝗻𝗴𝗲𝗿 than the stroke. Rushing this will lower your 𝗲𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 and 𝗽𝗼𝘄𝗲𝗿 later on.

Slow it down and put more energy into your stroke.

𝟯. 𝗙𝗶𝗻𝗶𝘀𝗵 𝘁𝗶𝗺𝗶𝗻𝗴

If you make 𝗰𝗼𝗻𝘁𝗮𝗰𝘁 with the handle while your knees are bent, going into your recovery; it shows your finish timing is off.

Your knees should be 𝗹𝗼𝗰𝗸𝗲𝗱 out as you make contact with the handle

First summer field trip we decided to try a driving range for the first time ! Absolutely hilarious

Our instructor Ashley Don Paul couldn’t make it so we decided to give it a shot on our own, and you can see how that went 😂

Definitely a lot harder than it looks, and it won’t be the last time for us!

Regardless of your stance on foam rolling / self myofascial release, the fact remains we’re eliciting a response from your 𝗻𝗲𝗿𝘃𝗼𝘂𝘀 𝘀𝘆𝘀𝘁𝗲𝗺 that allows your body relax and access more range of motion shortly after. This is the switch from your sympathetic nervous system (fight or flight) to the parasympathetic (rest and digest) state.

This is incredibly useful in doses 𝗯𝗲𝗳𝗼𝗿𝗲 or 𝗮𝗳𝘁𝗲𝗿 a training session. Allowing you to train and strengthen previous range of motions that you couldn’t reach.

To get the 𝗺𝗼𝘀𝘁 𝗯𝗮𝗻𝗴 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗯𝘂𝗰𝗸 add some movement to access/improve range of motion in a shorter amount of time (just don’t be weird about it)

Pair this with mobility and proper training plan; you now have the 𝘁𝗼𝗼𝗹𝘀 to keep yourself more mobile, strong with less chance of being injured.

This is going to be way more beneficial than just 𝗺𝗶𝗻𝗱𝗹𝗲𝘀𝘀𝗹𝘆 foam rolling every part of your body for a long time.

We love to blame our 𝗮𝗴𝗲 for problems that could be solved by taking 𝗮𝗽𝗽𝗿𝗼𝗽𝗿𝗶𝗮𝘁𝗲 action. can definitely be one of them.

If you’re not performing 𝗽𝗿𝗼𝗽𝗲𝗿 exercises to keep your knees strong, you 𝗰𝗮𝗻’𝘁 blame them. And no, just seated leg extensions won’t cut it. Improving 𝗸𝗻𝗲𝗲 𝗳𝗹𝗲𝘅𝗶𝗼𝗻 (closing the space between your calf and hamstring) and increasing your 𝗾𝘂𝗮𝗱 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 are great places to start.

Here’s a set of 𝗹𝗼𝗮𝗱𝗮𝗯𝗹𝗲, beginner to intermediate exercises to throw in and 𝗸𝗲𝗲𝗽 in your routine for better knee health.

𝗧𝗲𝗿𝗺𝗶𝗻𝗮𝗹 𝗞𝗻𝗲𝗲 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻 (𝗧𝗞𝗘)
- think to lock your knee while flexing your quad as hard as you can

𝗦𝘁𝗲𝗽 𝗨𝗽 𝗧𝗞𝗘
- TKE progression, incorporating balance and more leg involvement

𝗣𝗮𝘁𝗿𝗶𝗰𝗸 𝗦𝘁𝗲𝗽 𝗗𝗼𝘄𝗻
- loading your quad/VMO and with progression in height – will aid with ankle mobility and balance

𝗣𝗼𝗹𝗶𝗾𝘂𝗶𝗻 𝗦𝘁𝗲𝗽 𝗗𝗼𝘄𝗻
- Step Down progression with elevated heels, putting more tension on your VMO/knee

𝗣𝗲𝘁𝗲𝗿𝘀𝗼𝗻 𝗦𝘁𝗲𝗽 𝗗𝗼𝘄𝗻
- Step Down progression rolling onto the ball of your foot, working more balance, foot strength, and mobility

𝗦𝗽𝗮𝗻𝗶𝘀𝗵 𝗦𝗾𝘂𝗮𝘁𝘀
- Heavy band – staying upright and keeping your shins vertical; sit back and stand up using your quads

𝗦𝗶𝘀𝘀𝘆 𝗦𝗾𝘂𝗮𝘁𝘀
- With support or not, roll onto the balls of your feet – trying to kiss your knees to the floor. Added mobility for your big toe and front of the quads

𝗞𝗻𝗲𝗲𝘀 𝗢𝘃𝗲𝗿 𝗧𝗼𝗲𝘀 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁𝘀
- Split squat set up with the intention of squatting forward (closing the angle between your foot and shin) keeping your front heel down.

𝗕 𝗦𝘁𝗮𝗻𝗰𝗲 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁𝘀
- close staggered stan

It’s that time of year again where all the excuses come out

Out of all the 𝗳𝗼𝗼𝗹𝗶𝘀𝗵 excuses not to train, “𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘁𝗼𝗼 𝗯𝗶𝗴” is at the top of the list

Talk to anyone who 𝗱𝗼𝗲𝘀𝗻’𝘁 𝘄𝗼𝗿𝗸 𝗼𝘂𝘁; they’re deathly afraid of getting 𝘁𝗼𝗼 𝗯𝗶𝗴 or bulky.

As 𝗶𝗹𝗹𝗼𝗴𝗶𝗰𝗮𝗹 as this is, you can compare it to:
“getting too lean”,
“getting too strong”,
“looking too good”,
“making too much money”

Muscle size doesn’t just get slapped on by 𝗮𝗰𝗰𝗶𝗱𝗲𝗻𝘁; it 𝗿𝗲𝗾𝘂𝗶𝗿𝗲𝘀 effort, focus and consistency. Just like losing weight – it’s not going to happen by chance.

And you’re likely not going to add 𝘁𝗼𝗼 much muscle, 𝘁𝗼𝗼 fast. Unless its bodyfat. In that case, you definitely need 𝗽𝗿𝗼𝗽𝗲𝗿 𝗴𝘂𝗶𝗱𝗮𝗻𝗰𝗲! Hit us up to crush your goals this year!

If you’ve ever grabbed a bar at the gym and felt 𝘂𝗻𝘀𝘁𝗮𝗯𝗹𝗲 in the bench press, it’s good to know the different uses for 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 barbells.

A 𝘄𝗲𝗶𝗴𝗵𝘁𝗹𝗶𝗳𝘁𝗶𝗻𝗴 barbell is usually silver, slightly 𝘁𝗵𝗶𝗻𝗻𝗲𝗿 and the sleeve 𝘀𝗽𝗶𝗻𝘀 effortlessly. If you’re grabbing this for a heavy bench, it’s not the best choice. Save this for weightlifting movements like the clean, clean & jerk, sn**ch, push press or squat.

With an exercise like a 𝗵𝗲𝗮𝘃𝘆 bench press, we want as little 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 with the bar as possible to keep the load 𝗹𝗼𝗰𝗸𝗲𝗱 𝗶𝗻 the same place.

Hence using a bar that’s more rigid with less sleeve spin. Power and all-purpose barbells are sometimes slightly thicker, black and the sleeve spin is much more limited.

Hopefully this helps your bench… or maybe not.