Rowing is a staple CrossFit exercise. You get tremendous benefit as you are engaging your entire body, as well as getting a tremendous cardiovascular response. A lot of the time we assume we can just hop on the rower and get started without any instruction. There is, however, a bit of technique involved to help you be more efficient while rowing.
1. The angle of your back when rowing is very important. Some people try staying straight up and down throughout the motion and others over exaggerate it by almost laying down as they pull. Aim for a 30 degree angle each direction. 30 degrees leaning backward as your hamstrings begin to tighten. Then 30 degrees forward as you begin your way back to the front of the machine.
2. The timing of your return and your posture is also very important while rowing. Do not begin making your way to the front until you pull that handle all the way to your body. Then lean forward 30 degrees past 90 as you release your hands, point your tailbone to the back of the rower, and maintain that same angle until you start back again.
3. The positioning of your hands is also important. You do not want to pull it to your belly nor should you pull it to your neck. Imagine there is a table sitting chest high. You want to pretend your finger tips are grazing the top of the table as you pull. As you make your way to the front your hands are ever so slightly beneath that table, as if the top of your knuckles are skimming the bottom that same table.
Hopefully implementing these tips will help you in your rowing WODs.