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Keelan Good

@keelan.good

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• Helping Hyrox athletes dominate the rower 🚣🏼
• Fmr. Princeton Heavyweight Rower • 2x Team USA 🇺🇸
• [email protected]

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Brought 3 personal trainers to the erg for the first time…

They train people for a living, but never touched a rowing machine before.

The rower is one of the most overlooked stations in Hyrox, often treated as the “rest station”. Learning how to crush the row will give you a massive advantage over those looking to “rest” in the middle of the race.

I dedicated my life to this sport for 6 years. Want more rowing tips? I gotchu twin 🤝🚣🏼

#hyrox #rowing #atlanta #row #hybridathlete by @keelan.good

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2 months ago

“Tucking the butt” is when hips tuck under and you lean backwards before your legs finish the drive. It feels powerful but it’s costing you every stroke.

Here’s why: effective power on the drive comes from pushing through your feet into the footplate. That’s how you suspend your body weight and generate force. The moment your hips tuck your weight shifts off your feet and onto your seat, and now you’re lifting with your upper body instead of driving with your legs. You’ve just deactivated the most powerful muscles in your body.

An easy fix is the reverse pick drill: Start with legs only - no body, no arms. Feel what it’s like to drive purely through your feet. Then add the body swing after the legs are done. Then add the arms. Each phase teaches your body the correct sequence of the drive so when you put it all together your power flows easily through the stroke.

Legs. Then body. Then arms. In that order every single stroke.

If you’re leaving time on the rower at Hyrox this is almost certainly why. Fix the sequence and watch your split drop.

#hyrox #rowingtraining #hyroxtraining #hyroxtips #hybridathlete by @keelan.good

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2 months ago

True to it not new to it🤷🏼‍♂️

#hyrox #rowing #teamusa #row #hybridathlete by @keelan.good

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3 months ago

5 step rowing checklist for Hyrox👇🏼

1️⃣ - Foot straps at the base of your toes

2️⃣- Hands at the ends of the handle, loose grip

3️⃣- Handle draws right below nipple line, elbows down and out

4️⃣- Legs go up and down in straight line, knees don’t flare out

5️⃣- Hinge back and forth over the hips, think 11 to 1 o’clock

#hyrox #rowing #hybrid #row #hybridathlete by @keelan.good

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a day ago

From the archives…

2024 Team USA U23 race pace - focus was to “stand on the footplate”. Really taught me how to stand on business whilst also getting connection at the front end of the stroke.

Good luck to the boys racing this week! 🇺🇸🚣🏻

#row #rowing #boat #race #teamusa by @keelan.good

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5 days ago

Immediately fix your rowing 👇🏼

If you’re pulling the handle up to your chest…you’re actually taking length away from your stroke and using weaker muscle groups.

Here’s why:
❌ Pulling too high disengages your lats and shifts the load into your shoulders
❌ You lose length at the front end, cutting your stroke short
❌ Your lower back picks up the slack, increasing injury risk

Now multiply that over 1,000 meters. Small losses on every stroke become big losses by the end.

Watch elite rowers at the finish:

✅ Handle finishes at the solar plexus, not the chest
✅ Bigger muscles stay engaged through the whole stroke
✅ Core engaged, lower back stabilized

Maintaining this position takes mobility, awareness, and practice. But all of those things are trainable. 💪🏼

The goal isn’t to pull higher. It’s to transfer more of your leg power into the handle.

Because 1,000 meters rowed longer will almost always beat 1,000 meters rowed harder.

Save this for the next time you’re hopping on the erg!

#hyrox #rowing #row #hyroxtraining #erg by @keelan.good

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4 days ago

This is exactly why I do this. 🚣

A room full of people who had never thought twice about rowing. Hyrox athletes, trainers, everyday gym goers. All of them showing up, asking questions, and putting in the work.

I walked into a small rowing club at 16 with zero background, zero technique, and zero business being there. The sport originally felt like it was for someone else (i.e, private equity nepotism babies and/or posh British accents).

But it changed my life and opened so many doors for me, and I KNOW it can and will change your life for the better if you stick with it. At the very least, it will make you better at Hyrox and burn fat lol

So when I’m walking into all these gyms/wellness socials in Atlanta and see all of you people locked in on learning technique and having fun with it…

That is the whole point.

To everyone who has been watching the videos, sharing the posts, showing up to learn, coming up to me asking for tips. Thank you!!! Genuinely. You have no idea how much it means to see people in this city and across the internet starting to take interest in this sport.

Rowing belongs to everyone. We are just getting started.

Save this for your next erg session. 💪🏼

#hyrox #rowing #row #accessibility #community by @keelan.good

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6 days ago

Your finish height on the erg is costing you power and wrecking your back 👇🏼

Pulling the handle to your chest feels long and strong. But it’s actually a weaker position, and it puts your lower back at risk every single stroke.

Here’s what’s going wrong when you pull to the chest:
❌ Elbows flare out, upper traps and neck take over instead of your lats
❌ Hands have to travel up and over the knees on the recovery, wasting energy
❌ Lower back compensates because your torso has no stabilization from your deep core

The fix: pull to your solar plexus. Think of it like an invisible shelf at sternum height. The handle travels in a straight horizontal line under that shelf every stroke.

Here’s why it works:
✅ Forearms stay parallel to the ground, so your lats and back finish the stroke instead of weaker traps and shoulders
✅ Straight hand path clears the knees naturally, no detour on the recovery
✅ Pulling into the midsection fires your deep core, stabilizing the torso and protecting your lower back

Same effort, more power, less injury risk. That’s what one small change in finish height does.

Save this for your next erg session 🚣🏼

#hyrox #rowing #fitness #hybridathlete #row by @keelan.good

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8 days ago

Even the best Hyrox athletes make this mistake 👇🏼

Marcy is a pro division Hyrox competitor and a trainer herself. And like almost every strong Hyrox athlete I have ever seen, her seat was moving before her handle was.

The erg simulates rowing, which requires connection. Not force. Not speed. Connection between the seat and the handle from the very first inch of the drive.

Here’s what happens when that connection breaks:
❌ Seat shoots back before the handle moves
❌ Legs drive without transferring any force to the handle
❌ Upper body has to heave all the load the legs were supposed to carry

Here’s the fix:
✅ Seat and handle move back together from the catch
✅ Chest stays over the hips at 45 degrees as the legs press down
✅ Push with your legs as you hang off the handle

When the connection is there the flywheel sounds different. You can actually hear it in the video. Same athlete. Same effort. Completely different result.

One cue that fixed it immediately:
“Handle moves with the seat.”

Marcy saw the change in a few minutes. With focused attention and following ya boy for more tips, anyone can make these changes. 🚣🏽

Save this for your next erg session. 💪🏼

#hyrox #rowing #hyroxtraining #erg #justrainatl by @keelan.good

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9 days ago

This subtle error is killing your hyrox time 👇🏼

Improper sequencing is one of the most common mistakes hyrox folks make while racing. If your arms and body are moving out of the finish at the same time…you’re killing your momentum before the next stroke even starts.

Here’s what’s actually happening:
❌ You crash into the catch instead of loading it up, destroying the beginning of your next stroke
❌ All the inertia you generated on the last stroke gets killed
❌ Instead of flowing up the slide, you’re forcing your way up and killing your recovery

Now multiply that over 1,000 meters. Athletes with improper sequencing uses WAY more energy than those who flow properly.

Watch elite rowers out of the finish:
✅ Arms flow away first, extended over the knees before anything else moves
✅ Body then hinges forward over the hips
✅ Then and only then do the legs float up to the catch

From the finish: Hands → Body → Legs. Every single stroke.

This sequence doesn’t just set you up for a strong drive, it’s recovery. When you sequence correctly you actually rest on the recovery. When you rush it you’re working twice as hard for half the output.

The drill that fixes it immediately:
After the finish push your hands straight away and pause for one full second with arms fully extended before your body moves at all. Do this for at least ten strokes. Then row continuously.

The catch is where speed is generated. Sequencing out the back end is what sets it up.

Protect your catch, sequence your finish.

Because 1,000 meters with a controlled recovery will almost always beat 1,000 meters of crashing and grinding. Your legs will thank you on the run after.

Save this for your next erg session. 💪🏼

#hyrox #rowing #row #hyroxtraining #erg by @keelan.good

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10 days ago

I came first on the rower using this one trick👇🏼

Alan is clearly a serious athlete. Strong, fit, competitive and trains people for a living. And like almost every strong Hyrox athlete I’ve ever seen, he relied on force when rowing.

The erg stimulates rowing, which is done on the water. Water flows, it does not jerk or use force to move.

Here’s what happens when you rely on force instead of flow:
❌ Hands jerk out and up instead of down and away
❌ Stroke gets cut short at the finish
❌ Upper body fighting against lower body on every single stroke

Here’s the fix:
✅ Pull right below the nips so the handle comes to the solar plexus, not the stomach. This ensures a long, complete stroke
✅ Hands smoothly flow down and away at the finish, not up and over
✅ Think about it like a pull-up bar: smooth, controlled, no jerking

When you start flowing on the erg instead of forcing, you get the same or better splits for wayyy less effort. Flow with the hands and let your legs do the work, keep it out of the upper body.

Alan got it in about 3 minutes. You can too 🚣🏽

Save this for your next erg session. 💪🏼

#hyrox #rowing #hyroxtraining #erg #justtrain by @keelan.good

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11 days ago

The one fix that unlocks your entire leg drive on the erg 👇🏼

If your seat shoots back before your handle moves…you just threw away your biggest source of power.

This is called shooting the slide, and it’s one of the most common mistakes I see Hyrox athletes make.

Here’s what’s actually happening:
❌ Your butt moves first while the handle stays put ❌ Your legs drive without transferring any force to the handle ❌ Your upper body has to heave all of the load your legs were supposed to carry 
Now multiply that over 1,000 meters. Small losses on every stroke become big losses by the end.

Watch elite rowers on the drive:
✅ The seat and handle move back at the same time ✅ Chest stays over the hips at 45 degrees while legs press down ✅ The entire leg drive transfers directly and efficiently into the handle 
One cue to think about that fixes it immediately:
“Push with your legs as you hang off the handle”

The handle and the seat move together from the beginning of the drive. The goal isn’t to pull harder, it’s to make sure your legs are actually doing the work they were built to do.

Because 1,000 meters with a connected drive will almost always beat 1,000 meters of upper body heaving.

Save this before your next erg session. 💪🏼

#hyrox #rowing #row #hyroxtraining #erg taken in Atlanta, Georgia by @keelan.good

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12 days ago