I have always blamed my inefficiency because I'm 5'4" short arms and legs. Now I can clearly see it is because my form is awful!! Thank you so much for all you do.

I started CrossFit about 6 months ago. From time to time I need help with moves or improvements and your videos consistenly came up in the search results. I've been subscribed a month or two now and I have to really say THANK YOU to both you and your husband. Your videos are so informative and well edited. My favorite as a newcomer is the 'levels' you do to help build up to new moves like muscle ups or handstand pushups - lot's of us don't start even close and this type of explanation is priceless (loved your intro to counting macros too!). Thank you guys for selflessly helping the world be healthier and happier. Looking forward to your content in 2022! Happy New Years Eve!

Loved this video! You two are releasing great videos that are both entertaining and informative! Love it!

THANK YOU!!!!! Releasing my arms quickly after the pull is going to be a game changer, I know it!! Thanks guys!!

Just got my first C2 a few months ago and so glad I found this video. Appreciate the tips on the 11 and 1 position limits as well as the discussion around the damper setting to encourage more efficient movement patterns. Thanks!

Thank you! I'll be watching my upper body movement more. I know I don't release as quickly as you show.Great tips.

I have a long row workout today, and this vid shows up on my feed. Nice! Thank you for all the tips! 💙

I just bought that exact rower, and it was great to see you use it. Got some very good tips on how to use it. Thank you, love all your content.

Thank you Kristi! Controlling my fan speed is a great tip..... I've been using the moment after full arm extension as a nano-rest period before flexing my legs again. Didn't realize I was slowing my fan and losing momentum. Can't wait to apply my new technique!

Great video as allways!! Thank you for all your work! This is going to be very helpful to me because efficiency on the rower is something I'm working right now!! Your channel is the most precious thing on the internet. Good luck to you and Pat, both on the personal and professional sides!!

This was really helpful! I did a partner row of 3600 yesterday and wish I saw this before. I burned out earlier than I thought I would so these are great tips to keep in mind.

I'm so keeping this in mind on my next rowing WOD. Thank you!

Will definitely try these techniques! & I will let you know how it goes! Thank you for the helpful tips!

I started rowing in my school team about 2 months ago and these tips really helped me get on level with my peers

Guys loving the content!! So much diversity yet so informative...Thank you!

I really appreciate the tone of your advice, I see a lot of trainers on KZfaq with a shaming, harsh tone well all I want to know is how to do the exercise correctly and not have it yelled in my face, thank you for the advice!

Awesome video! Thanks for the damper setting information!

Thanks Kristi for posting this. Background 10yrs in surf boat rowing, we use the ergo for dry training. Nodding all the way through you Vid. Consistant with my coaching and the teams coaching.

Awesome tips and I live how you review main points at the end on these videos!

Definitely helpful especially the emphasis on slow to perfection technique ❤❤❤

Thank you so so much for going over this. I can confidently state that this video has changed my life. Rowing is not much more fun!!!!

Love these tips! Thanks! I can’t wait to put them in place! Have a great day!

Thanks for the tips, since I started to follow your channel I've been evolving a lot!

Really great tips. Helped my workout massively 1500m row with gas left to complete the WOD The pvc to maximize stroke length, Brilliant!

Amazing video. Learned a lot! Flat back and fast release! Thanks.

Thank you both and keep up the awesome videos..

Her videos are just so helpful for a new cross fitter like myself. 🔥

THANK YOU!!! We are about to purchase a rower for home and I have been trying to learn proper techniques...love you and the channel ♥️🤗

Thanks for the tips on self regulating and damper setting!

This was the most informative video I've found on this! Thank you, it definitely helped me out 😊❤

This answered so many questions. Thank you

Thank you ! Love the tips 💪🏽😊

Also don’t be afraid of more compression at the catch. The rower is more dynamic that an Olympic lift so you can lift the heels a bit to get more compression. Everything else was solid advice!

Loved this! These are the same tips I give people. But the stopping at the chest was something new for me. Definitely gonna try to keep it moving! Now I need some for the ski! (Wouldn’t mind the assault bike either!)

This was so helpful thank you! I feel like most rowing tutorials are from super tall folks. Im 5ft and this was so helpful to see!❤❤❤❤

Awesome Video. Nice guide to focus for my own bad habbits on rowing.

Yes!! I always wondered if that was regulated by the games or a personal preference. I’ve been waiting for this video.. rowing is my favorite. Sled next!!

Brilliant video thanks guys

Thank you that helps alot👏🏻

yo this video helped me with my rowing today imensely, last week i almost died on our 20min row...legs died back died today i beat my pace by .10 very gratefull thank you guys

This was really helpful...gonna tweak some things. Great analogy of the rounded back/excessive reach to deadlifts. Nice haircut BTW😀

Your videos are so good!!! I watch many crossfitters videos.... and yours are the most valuable by far!!! Thank you!!!

So needed this!!!

Great job, made it easy to remember

This helped so much! Thank you!

Was going to suggest this topic - thank you!!

What a great video! Thank you!

I never considered adjusting the damper setting. Can't wait to try this out this week!

Great video! I’ve recently made these changes and notice higher output and better aerobic capacity. I used to lean way back like I was cruising in a lowrider. 😂

Thank you for sharing these tips!! 👏🏽👏🏽

A.B.L. ALWAYS BE LEARNING. The professor Patrick is a great teacher. What a gift for us. Thanks for the awesome info. My damper is always on 10. I’ll have to talk my trainer into having it lower on the longer sessions. Thanks for the pro tips. Love the new tip using the pvc pipe to keep from going to far when returning on the stroke.

Amazing tips. I'll try to pay attention to this once our work gym reopens.

Great tips, thanks so much!

Great video and great tips...thanks a lot :)

Thank you!

Great video , no wonder I suck at rowing. Been doing it all wrong. Thanks for the tips.

it's very useful tips! I will be better than now about rowing😊 thanks for sharing.

Great Tips, used them in my Wod tonight. Really helped. Foot placement and not having such a long stroke made a differance.

This vid could not come at a best time! My new C2 Rower arrived yesterday 💯

Many thanks for the tips, It made a massive difference in my morning row workout :-) :-)

Great video! Thanks 😊 I'm back to square 1

Good tips, the damper effect was new! Thanks!

Probably my new favorite video of yours.

Awesome tips! I love my C2 Rower and these tips are going to make every WOD better!

AWESOME!!

Great tips, thanks! I need some assault bike tips too!

Thanks for the tips. Watched this last night and as luck would have it, this morning's WOD had rowing in it (5 x 2 min AMRAPs of 10 Thrusters (95/65) and 200 m Row as a cash in and then max Thrusters (the only ones that count). 1 min rest between AMRAPs). I always pulled back too far thinking the longer my stroke, the better. I tried to staying between 1 and 11 as suggested and found my 500m pace was on average about 5 to 10 seconds faster.

Love the work

Love these tip videos! Would be great if you guys do the same with other C2 (ie. Skierg and bikeerg)

Love your tips! I started rowing competitively about 5 years ago and love the sport for overall fitness, cardio and power. Although I agree with you about not overreaching at the catch, I can't help but notice you don't have full leg compression. It looks like you could compress a little more (while still holding your back and shoulders upright) so that your shins are more vertical. Admittedly, that also depends on what kind of piece you are doing - if you're doing an all out sprint like 500m at a higher stroke rating, you don't want to over compress either, so your angle might be ok. But for more medium range intervals 5 min or more you may gain a little more length in the leg drive of your stroke. And, as a relatively shorter athlete, that might help you gain a few more meters. Love your videos, you got me through lots of steady state solo erging during the early spring part of the pandemic. Keep up the awesome work!

Wow, can’t wait to try NOT reaching past the clip! Beginner, yet never heard this tip! Thank you

THANK YOU for posting this! As a former collegiate rower, it KILLS me to see people rowing incorrectly! haha

Solid advice!

Great video! The thumbnail is cool too :)

Thanks guys, these tips will definately help me improve my rowing form. It's the attention to details that will make all the difference. Small inefficient bad habits that we all not really aware of until it's pointed out!!!... 😁

I think this was your best video bravo

I’ve used my tower at a level 7 since thing quarantine and have definitely used these techniques from my coach. 🥰💪🏻🙏🏻

Thanks so much, I just watched this while on the Concept 2 rower and it made a massive difference I could go for a lot longer and my arms did not burn out. Could you do some tips for the SkiErg machine, please?

Great video! Everybody are asking me why I don't get all the way to the monitor with my stroke, and that's it's not effective, now when I find your video I can say to them: watch Kristis video and you will know :D

Hey Kristi, hey Pat. Thanks for the video. Some great tips and I instantly recognized some mistakes I do. I thought it would be good to row like the guys in all these viking films. My chain moved way more than yours. Great tip with the resistance. I thought I have to do 7/8. I’m getting tired very fast. If you’ve time for a video right around the bike erg would be great. Thanks for your time and passion.

Great tips as usual 💪thank you for these awesome videos.can you please also talk about legless rope climbs and peg board ascendings? Thank you

hahaha the thumbnail! Yup! Great tips, love it

I've used the Concept 2 for years. I was aware of aiming to keep the chain level and smooth but I'd not heard of 1 o'clock / 11 o'clock and I'm clearly a devil on leaning in as I come forward so I'll definitely try and improve on this aspect. Thanks so much. Bob 🇬🇧

So helpful again! I watch all of them over and over again :) I would like to get into the details of Deadlift. I think you didn't make one about Deadlift yet, right? Thank you for all your helpful content!

Great info. I’ve always rowed between 5 & 6. Did my reading about rowing and that is the level in which is most close to actually being in the water. Can’t tell you how many times walking into the gym the rower is on 10. I’m gonna drop between 3 & 4 and work harder at endurance. Thank you my dear for this video n

Great tips

It helped me to watch this video twice.

That is such a funny thumbnail ! You guys keep getting better and better at your videos.

so i knew fleet stay flat on pad and i have never rowed like Khalipa with the break at the far end but awesome technical explanations about the why. never seen Kristi so serious ! beneficial to think about and see back angle and form for longer rows vs shorter sprints when ideal form will break down a little. helpful to know not to go too far forward and not to round back to get further forward for length. awesome content! ski erg would be good- feet don t stay flat on ground right and arms as straight as possible as long as possible ?

THANK YOU...Will try these tips tomorrow! Any tips for the Assualt bike would be great, Im 5ft tall.

This is awesome! I was just thinking last week, "I need Kristi to do a rowing efficiency video" and look at this, HERE IT IS! :) THANK YOU! Do any of these tips change depending on ones height? For example, do taller or longer legged folks run into certain/specific efficiency issues compared to those who are shorter? I'm 5'7 and not the tallest female in our CF gym, but definitely feel like there are times my height or longer legs is a disadvantage (T2B, Vups, Hollow Rocks).

I suck at rowing no matter how good my form is! I don’t seem to be able to push with my feet very well - I have the same issue with even cleans and snatches! But thank you for all the tips! Great to know my general form is good but my legs need work

The proper form is shins vertical at the catch and the sequence is legs-body-arms. For the recovery, it’s arms-body-legs. If you don’t bring you shins vertical at the catch, without over reaching, you are losing power and efficiency. It’s 1 o’clock at the catch and 11 o’clock at the end of the stroke. If you row for speed and have the fastest split time, that’s when form will break. Rowing lonf=g distance endurance sessions focusing on the stroke with the force curve on on the PM will get you there.

Good Morning awesome video Do you all have tips on the SkiErg

Got mine about a month ago thanks for the tips guys

Thanks for tips ,it really helps,specially tip of not holding handle at the end of pull in order to spin damper faster.what about how heigh we pull handle? I always thought is to the stomach...

This is the best rowing tutorial I have seen! I have to reset my form and go back to working on efficiency instead of trying to muscle the first 500m and then hang on to the end👍

This will be so helpful when the gyms are open again. A video on Ski erg would be great. I hate them. They absolutely kill my lungs

Love these tips. I am having shaky times on the rower. I got to start following these tips when I do rowing on a regular basis. I got to try having a barrier next to my rower so I don't go past it. For every 2 minutes for 6 intervals, I have 12 calorie on the rower, 9 American KBS & 6 Ring Push-Ups, what should my damper setting be at? I ALWAYS have had a tough time figuring out what setting I should be at when I am doing rowing for workouts. How efficient should I be on the rower? Thanks for sharing these AWESOME tips. I learned a lot from this video. Is there anyway you can do a video on how to become efficient with the assault bike?

Thank you! Changed up my damper setting and eliminated the pause. PR 500m by over 12 seconds!