Technical exercises: the power phase

Step 1: the legs

gif/video: pushing down the legs

Leg only pulses

To focus on pushing with the legs you can use leg only pulses. This exercise helps to find how to push against the machine.

Video: leg only pulses

Execution

Start from the catch position. From here push down the legs just slightly and then bring it back to the catch position.

Points of attention

• Keep the hinge from the hips
• Push with the glutes and quadriceps
• Keep the arms straight
• Hang on the handle

Legs only

To focus on pushing with the legs you can use legs only, this puts the focus on the leg part of the power phase.

Video: leg only pulses

Execution

Start from the catch position. From here push down the legs all the way and then bring it back to the catch position.

Points of attention

• Keep the hinge from the hips
• Push with the glutes and quadriceps
• Keep the arms straight
• Hang on the handle

Step 2: the hip hinge

gif/video: moving from pause 3 position to pause 2

Legs & backswing

To help focus and the swing of the power phase, use legs & backswing

gif/video: legs & backswing

Execution

Start from the catch position. Next, push the legs down and open from the hips. Keep the arms straight.

Points of attention

• Keep the back straight
• Hinge from the hips
• Shift your weight from the front of the seat to the back off the seat
• Hang on the handle

Half bench row

To focus on hip hinge use the half bench row

Video: half bench row

Execution

Start from the starting position. Start moving by stretching the arms, then hinging from the hips. Lastly, bend the knees to move to the halfway point on the slides. Follow with a push and open up from the hips.

Points of attention

Use the glutes and hamstrings to push and open up.

Step 3: the arms

gif/video: moving from pause 2 to 1

Pause 1

For more focus on the final part of the power phase, pause 1 is an excellent exercise. This exercise is mostly found in the Launch classes.

Video: pause 1

Execution

Start from the starting postion. Make one rowing stroke and stop back in the starting position. Take a pause and go again.

Points of attention

• Keep the chest up proud
• Handle in the middle of the upper body
• Push with the glutes and upper legs
• Take your time in pause 1

Focus on the power phase

Single leg row

To focus on pushing in the power phase you can use a single leg row. This will put more pressure on the leg to help teach how to push better using the glutes/hamstrings.

Video: single leg row

Execution

Put one foot on the floor and keep the other foot on the footplate. Now make a full rowing stroke with one foot on the machine.

Points of attention

• Push the hips back first, before opening up
• Use the glutes