If you are new to rowing...

xeno · Post by **xeno** » January 18th, 2007, 1:41 am

Are you new to rowing?

My name is Xeno Muller. I run an indoor rowing studio in Costa Mesa, California. I greatly enjoy introducing new people to rowing.

If you have questions, it would be a pleasure to help you find the correct answer.

All the best,

XENO
Olympic Gold and Silver Medalist, Men's Single Scull 1996-2000

atheist · Post by **atheist** » February 3rd, 2007, 8:23 pm

xeno's technique dvd really helped me a lot; and it's helping me help my friends who wonder how to use that dusty machine in the corner of their gym!

his videos and blog also introduced me to slides. i just got them a week ago (i have a model b with a pm3) and they totally rock- a completely different rowing experience!

i've since ordered two more of his videos, and can't wait for them to arrive!

thanks xeno!

-steve

xeno · Post by **xeno** » February 4th, 2007, 1:45 am

Hello Steve,
Thank you very much for your compliments. I get a huge kick out of filming these workouts.
I left for Arizona three days ago, I am not sure if I sent yours out before I left. So in case there is a delay, I apologize.
Sincerely, XENO

xeno · Post by **xeno** » February 4th, 2007, 1:48 am

Roger pulled is personal best today in Penn.
Lynne as a lightweight woman pulled her personal best in Long Beach last weekend.
Bob pulled his personal best in Long Beach also.
I am very pleased because they all had a great experience.
Sincerely
XENO

PS: No matter how far you go under 8 minutes, BOB Spenger... you ROCK!

Boxing Diva · Post by **Boxing Diva** » February 14th, 2007, 8:50 pm

Hi Xeno-
I ordered my C2 yesterday and can't wait to get it. I will probably have questions on how to read the "training" programs. More than anything, if you could suggest a training program that will help me achieve maximum weight loss (in combination with a healthy and proper diet which I am on) I would be grateful.

xeno · Post by **xeno** » February 15th, 2007, 2:50 am

Hello Boxing Diva

The most important when you start rowing is support the lower back when you swing with the upper body.

On ebay and via the ironoarsman.com website we sell indoor rowing workouts. These are great for beginners and broken in rowers alike.

Sincerely,

XENO

xeno · Post by **xeno** » February 16th, 2007, 1:02 am

As I was leading a workout today, I remembered to write an entry on this site. A technical help when rowing is to imagine the graceful movements of ballet dancers. They often look tall, suspended by invisible strings. When rowing you wan to stay seated tall as if a string attached to the top of your head keeps it moving back and forth as level as possible, no sagging at the finish or diving at the catch.
Sincerely,
XENO

Ducatista · Post by **Ducatista** » February 19th, 2007, 2:40 pm

xeno wrote:When rowing you want to stay seated tall as if a string attached to the top of your head keeps it moving back and forth as level as possible, no sagging at the finish or diving at the catch.
Sincerely,
XENO

That reminds me of the Alexander Technique, which I know not from being a dancer (far from it!) but from being a singer. Your preferred breathing technique of inhaling on the drive would fit with that as well.

I've been exhaling on the drive for so long it's practically hard-wired... but I'm going to try the other way for a week to see how I do.

xeno · Post by **xeno** » February 20th, 2007, 8:08 pm

Yes, let me know how the change in breathing works out for you. This technique helps support the upper body at the finish, yet feel totally relaxed in the shoulders through the pull and the recovery.
Xeno

Ducatista · Post by **Ducatista** » February 20th, 2007, 9:16 pm

I will, thanks. I may have to give it longer than a week. Old habits can be tough to break!

tditmar · Post by **tditmar** » February 21st, 2007, 10:32 am

xeno wrote:Yes, let me know how the change in breathing works out for you. This technique helps support the upper body at the finish, yet feel totally relaxed in the shoulders through the pull and the recovery.
Xeno

This sort of breathing technique comes naturally to me, but something strange also happens, usually at the beginning of a session. On the drive, as I breathe in, I feel a compression in my upper chest, in the throat airway area, which feels a little like a heart palpitation. The sensation is as though the force of the drive has caused my airway to compress for a moment. As I get moving, however, it goes away.

Any experience with this or any idea what the cause might be?

xeno · Post by **xeno** » February 21st, 2007, 11:37 am

Hi Tditmar

It is hard to say without watching you row.

There are rowers whose head and neck angle is vertical to the ground when they go into compression and through the drive. This is an angle that is not the angle of the upper body's forward position. I say to those rowers to feel as if they lead the recovery with their forehead, which in turn makes their head hinge down, lowering their chin, (hinging occurs at the highest vertebra) and their neck needs to follow the line of their spine. When rowing infront of a mirror the wanted effect is sometimes a less obvious admas apple.

I just reread your post and I think I might be close in hitting the nail on the head. If not than a video would be great to see of your upper body.

All the best,

XENO

xeno · Post by **xeno** » February 21st, 2007, 11:41 am

Tditmar,

My father in law just walked in and I told him about your sensation. He and I talk a lot about rowing and he rows with us at the Iron Oarsman daily.

He mentioned that some rowers might also overcompress their body at the catch. When using slides this is less of a possibility, however no slide rowing brings the upper body to overcompress more easily.

All the best and hello from Truckee, Lake Tahoe area, California

XENO

tditmar · Post by **tditmar** » February 21st, 2007, 6:57 pm

Thanks Xeno for your insights, I will pay close attention tonight and make sure I lead with my chin on the recovery. I had to read your post over a few times to make sure I understood, but I think I get it.

I am also going to try the visualization of the string holding my head suspended throughout staying tall in the seat. It was interesting to me as I read that, because that is just how Gordon Pirie in his book "Running Fast and Injury Free," describes visualizing running correctly by imagining a string holding you suspended, tall, and light.

Thank you to your father in law as well. I wish I still lived in Corona del Mar, because I would also be rowing with you at the Iron Oarsman. I'll order your tapes for workouts and instruction, for now. I've been meaning to for a while.

Thanks again, Tom

xeno · Post by **xeno** » February 21st, 2007, 7:53 pm

Hello Tom
When did you live in Corona Del Mar?
When you row on the recovery you want to lead with the FOREHEAD. The chin is slightly tilted down, the neck, back, and head follow the line of the forward body angle.
I will thank my father in law for you.
Staying elegant in all athletic disciplines is key to greater performance no matter what the sport is. I always speak of ballet dancers as an analogy when I coach someone to get the technique across better.
You wil enjoy the workouts. I enjoyed filiming them. I want to do more such DVDs. I have been waiting for the ROWPERFECT to do so.
All the very best,
XENO

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