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The Best Way to Go Up and Down in Stroke Rate
When going up or down in stroke rate, there’s a right way to do it so that you're able to maintain your power, efficiency, and a good ratio. I'm going to go over exactly how to do that here in this post. When I talk about shifting stroke rates, either up or down, this...
Tips on Setting a Rowing Goal Split
About to do a rowing workout? Do you have an idea of what you should shoot for and what you should pull? In this post, I'm going to give you a couple tips to figure out what a good goal split could be. Sometimes you don't have to worry about it, but if you like to...
How Much Should I Be Lifting?
Maybe you've just started lifting, maybe you're not sure how hard you're supposed to be pushing in your lifting workouts. You may be asking yourself, “what is it supposed to feel like? What does 80% feel like? What does 90% feel like? Where am I supposed to be weight...
Movement Prep for Lifting and Rowing
Do you currently weightlift? If I were to ask you what your movement prep is, would you be able to tell me? In this post, I'm going to go over what movement prep is regarding weightlifting, why it's important, and go over examples for some of the main lifts to help...
The Sticky Catch Drill – with a twist!
The sticky catch drill is a great drill to feel the connection at the catch in your rowing stroke. And I have a different way of doing it that you may have never seen before. Most of the time, for the sticky catch drill, you can use a strap or something very sturdy...
3 Things to Do to Warm Up for Strength Training
In this post, I’m going to be talking about warming up for your strength training workouts. There are really three things that you want to do before you start your lifts. I'm Alicia Clark, and I'm a Master Instructor with UCanRow2 and CrossFit Level 1 Trainer, and...
4 Things You Should be Doing in Your Rowing Warmups
Warming up for your rowing workouts is important. Not just for your rowing, but also for your body! Warming up helps your body get ready for what it’s about to do. There are four main things that I recommend you do to warm up for a rowing workout. Let’s get right to...
How to Combine Strength Training and Indoor Rowing Workouts
If you want to up your rowing game with some strength training, then this is the post for you. After purchasing a strength program from a coach, these are some things you want to consider when you're combining your strength and rowing workouts. I'll throw in this...
How to Find Motivation to Workout
This post is going to be a little bit different today. I'm going to be talking to you about finding motivation to get on the rowing machine. Just to be clear, this video is NOT for the person who is struggling to take a rest day. This is for you if (for example) you...
Simplify Your Rowing Stroke
When you're just starting to learn how to row, it can be overwhelming watching technique videos, especially if it's a follow along drill or follow along workout where the coach is giving a lot of cues. Examples of cues are chest up, shoulders down, arms out then body...
Get Stronger to Get Faster with Pulling Exercises
Push, don't pull! While this is ENTIRELY true for the rowing stroke, you can’t deny that there’s some pulling going on once you get to the end of your drive. When you row consistently, you are doing a great job of working those pulling muscles. They are other ways to...
Pushing Movements: The Perfect Complement to Indoor Rowing
With all of that pulling you’re doing while rowing, there’s one motion your body isn’t getting stronger at. That’s pushing! Since rowing uses 85% of your muscles, it’s easy to think that’s all you need to do. However, there are other movements your body is missing out...