Critique my rowing form.

[ryanjohn82]

Would someone please critique my rowing form. I have been rowing six days a week for about six weeks. Two weeks ago I rowed a 2000M time trial at 7:12.5. I average about 1:55/500m to 1:50/500m, depands on what type of workout I am doing. These past six weeks I have been doing the concept 2 three week training program. That is how I achieved the 7:12.5 2000M. http://www.youtube.com/watch?v=zOlfFrJkPB0

[jamesg]

I don't like the slump at the finish, which looks hard work and not much use. Also relax and keep it smooth.

[hjs]

I don't like the slump at the finish, which looks hard work and not much use. Also relax and keep it smooth.

Indeed, it looks like a 45 degree angle, uncommen and not very usefull, better to limit that to 15/20 degrees and pull the handle a bit higher, just below the chest instead of in the belly like you do now. It costs lot's of energy to get back up frome the angle you now use. Your abs get a good work out this way

You take a stop after the stroke, don't do that, it's in and right out again with the handle.

The rest looks ok. Maybe lower the feet a bit, that will lift you body a bit up.

[ryanjohn82]

First the foot holsters are all the way down to number six already. Could the slump at the end be caused by the handle being low. It sounds like raise the handle to around the chest and get rid of the slump at the end. I understand there is no pause at the end, that its one countious in and out motion. Relaxing is definitely great advise. Thanks.

[sheehc]

For a self taught rower, you look awesome. Two things to further improve, 1) the handle is dropping into your lap as you approach the finish. This is costing you the last inch or two of drive and if you watch the way the chain bounces, you can see that you are no longer connected to the machine. That chain ought to stay taught until the very end. If any hand motion is to occur, it happens after horizontal motion has ceased and is a slight vertical drop and back out steady. You will know it's done right when the chain stops bouncing. 2) You do lay back a little far at the finish. It's not terribly efficient, especially when combined with the low handle finish. Think about finishing in a slightly more upright position, maybe 10 degrees forward will be fine so as not to go too far in the other direction.

Regarding the pause at the finish, I'm willing to bet that has more to do with lack of stability due to the long lay back. Hard to get your hands out fast when the abs are engaging to hold your body at that angle. Just continue to be cognizant of it as you lift the hands and shorten the lay back. From the looks of it, you understand the motion and ought to be able to make everyone's suggested changes.

Edit: Just saw this in your post

Could the slump at the end be caused by the handle being low.

Could be, but typically a long lay back like that occurs just because it feels natural to, shall we say, follow through on the stroke. The gut feeling is that longer is better, while the shorter perhaps more efficient length feels a bit cramped to many people until they get used to it. It's actually a very common thing to see on the erg, particularly for new rowers.

[luckylindy]

You appear to be laying back pretty far (as hjs says), and I don't think it's just because of your handle position. Your abs must really get a workout. To see what people mean about slumping / laying back, compare a screenshot from your video with one from a C2 technique video:



See how much further back you are going? You add a tiny bit more distance, but it causes you to do a sit-up each time as well. Note that I am certainly not a technique expert, it just seems that this would waste a lot of energy on any long rows (on shorter rows, 500-2000, the wasted energy probably wouldn't make a huge difference in time though)

Out of curiosity, are you really inflexible? I had problems staying upright at first because I was so incredibly inflexible, stretching for a couple weeks really helped.

[hjs]

First the foot holsters are all the way down to number six already. Could the slump at the end be caused by the handle being low. It sounds like raise the handle to around the chest and get rid of the slump at the end. I understand there is no pause at the end, that its one countious in and out motion. Relaxing is definitely great advise. Thanks.

Stupid of me not to see this

I think is to low then.
I think the main problem is simply the layback, the last 4/5 inches ad nothing to the stroke, that is causing the slump the most. If you get that a bit better better you can look at other things.

[redzone]

That is a very good start - well done! You're way better than most at this point.

Much the same as everyone else really. There shouldn't be any pauses, the movement should be one continuous flow. You also need to sit up a little as your back is a little curved. How's your hamstring flexibility? With tight hamstrings there is a tendency to slouch to avoid pulling your hamstrings when you rock over. Your knees pop up pretty early so I'm guessing they might be a little tight.