Here's a link to some recent rowing. Any help would be appreciated. I see that my shoulders are kind of slumped but I have a bit of a slouch normally. Thanks in advance.
Brand
Newbie technique help
Re: Newbie technique help
Your basic problems are posture: slouch and weight on your rear rather than on your feet. This stops you doing any work and may cause injury.
So suggest you:
Straighten your back;
Get hands away and swing forward onto your feet before sliding forward slowly;
Go forward as far as shins vertical, weight on feet, then take a fast catch.
This should lengthen your stroke and put you into a strong catch position, and so increase the work while reducing rating.
Drag factor low, < 130.
Exercises to be done for 5-10 minutes during warm-up:
Sit on back stop and pull arms only, with a straight back (aim 50-100W at rating 60);
Add swing (aim 100-130W at 40);
Add legs (increasing gradually to 150-200W at 20).
Adjust numbers to your height and weight; > 2W/kg should be enough to get you fit.
This is what it looks like:
http://www.britishrowing.org/rowing-stroke
There are plenty more technique videos on the main C2 sites, US and UK.
So suggest you:
Straighten your back;
Get hands away and swing forward onto your feet before sliding forward slowly;
Go forward as far as shins vertical, weight on feet, then take a fast catch.
This should lengthen your stroke and put you into a strong catch position, and so increase the work while reducing rating.
Drag factor low, < 130.
Exercises to be done for 5-10 minutes during warm-up:
Sit on back stop and pull arms only, with a straight back (aim 50-100W at rating 60);
Add swing (aim 100-130W at 40);
Add legs (increasing gradually to 150-200W at 20).
Adjust numbers to your height and weight; > 2W/kg should be enough to get you fit.
This is what it looks like:
http://www.britishrowing.org/rowing-stroke
There are plenty more technique videos on the main C2 sites, US and UK.
08-1940, 183cm, 83kg.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week. Fading fast.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week. Fading fast.
Re: Newbie technique help
Thanks for the help. I'll try those exercises as my warm-ups.
If I'm understanding correctly, aside from working on posture, when I am at the catch I am not starting my drive enough with my legs but am pushing back with my rear more. Also my rear is coming back quickly on the recovery and should follow after the arms and body.
Thanks again, I'll try the tips and report back.
If I'm understanding correctly, aside from working on posture, when I am at the catch I am not starting my drive enough with my legs but am pushing back with my rear more. Also my rear is coming back quickly on the recovery and should follow after the arms and body.
Thanks again, I'll try the tips and report back.
Re: Newbie technique help
When coming from the finish to the catch, your seat should be behind your lower back. This would require you to swing forward before the wheels(seat) start moving.
Also, I noticed you were breaking your back alittle early in the drive. At the catch and through the drive you would benefit from a bit more forward angle. I suffer from this at the moment because I have lost a lot of my flexibility. Stretching out those hamstrings, legs, and back after working out will make getting into a more efficent at the catch easiler.
I am no expert so take what I wrote for what it's worth.
Also, I noticed you were breaking your back alittle early in the drive. At the catch and through the drive you would benefit from a bit more forward angle. I suffer from this at the moment because I have lost a lot of my flexibility. Stretching out those hamstrings, legs, and back after working out will make getting into a more efficent at the catch easiler.
I am no expert so take what I wrote for what it's worth.