Greg Hammond of Concept2 Rowing continues the rowing lesson and troubleshooting he started in video articles in January's and February's Journal issues. In this installment, he works with an audience member on the finer points of an already-strong stroke, focusing on keeping a slow but powerful and consistent stroke rate and cadence, maintaining good head position, moving the handle and seat in sync, avoiding "diving" into the catch, getting the elbows in the best position, and so on. He goes on to answer questions and explain additional points such as the technique for starting from a dead stop to get up to speed quickly and safely and how to determine the damper settings for various kinds of rowing pieces and body types.

Greg Hammond has worked for Concept2 Rowing for 11 years, most recently as a liaison to the CrossFit community and to fire and police departments and moto/action sports groups. He has a bachelor's degree in health science and formerly owned and operated a fitness business called Hammond Corporate Wellness. He was a crash rescue firefighter for the Air National Guard for 8 years and was a longtime rugby player until he took up the safer sport of motocross/enduro riding instead. He has used indoor rowing as part of training for his sports for the past 17 years.

In this video, Hammond mentions a video clip on the CrossFit website in which Angela Hart explains stroke rate in greater detail, using a bicycle wheel to demonstrate. You can find that at http://media.crossfit.com/cf-video/CrossFitC2_RowStrokeRating.mov

Watch this video in the CrossFit Journal.