Going straight to full slide on a cold body is how backs get hurt. Half slide warms the engine.
Equipment needed: Boat or erg.
Setup: Standard rowing position.
How to run it:
- Start at the finish (legs flat, body back, arms in).
- Recover only halfway up the slide — knees bent about 45 degrees.
- Drive back through. Twenty strokes at this length.
- Move to three-quarter slide for ten strokes.
- Full slide for the rest of the session.
What to look for: Smooth, controlled motion. No rushing the recovery. The hands and body should move at the same speed on the way up.
Variation: Add a pause at the half-slide position for two beats. Builds patience on the recovery.
Gear for this drill (affiliate)
Resistance band set → — land-based strength and conditioning supplement.
Full crew gear guide → — all picks by age, sport, and level.
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