Beginner technique review

[nfranken]

I am 33 years old, 1.87m tall, and have recently started to row on a Concept2 Model D (PM4). My strength and endurance (general fitness really) is not very good, so I am working on building my aerobic base through walking and cycling at the required heart rate zones for the time being. My aim is to get my fitness to a level where I can row for longer periods, and benefit more from a well structured rowing plan. Until then, I am focusing on improving my technique at low SPM (18 -- 21) and a low damper setting.

I have seen a couple of posts where people provided video clips for review, and if possible, would like to make use of the same opportunity. This morning I recorded myself completing a very slow 2k row. The clip below covers roughly one minute around the half-way mark. The stroke rate is somewhere between 19 and 20 I believe (on purpose). I would really appreciate any constructive feedback on my rowing technique.

Some notes:
- The video was shot using my phone, positioned parallel to the rower, propped up on the floor as far back as I could place it. Horizontal lines should hopefully be true. Apologies for the limited angle of view.
- I removed the audio in post-processing. The fly-wheel was spinning pretty consistently, so it was just a lot of windy noise in the background.
- There is plenty of abdominal fat still "in the way". I suspect I can do more with my upper body. At the moment I am cautious to not over-extend my lower back muscles, but I am aware that there could be room for improvement.
- The handle-bar touches my torso just below my heart rate monitor, roughly a palm-length from my navel. I'm not sure if this is too high?
- I am still struggling with the timing of the drive. I am using RowPro to get a better feel for the drive/recovery ratio, trying to match the finish as close as possible to the one on screen. I have noticed that I'm slightly late sometimes (maybe my legs should be more explosive at the start of the drive?).

Here is the video (and thanks in advance for any feedback):

[Cyclingman1]

For one thing, the entire rowing session seems to be very low intensity and slow, so it is a little tough to analyze.

At the catch, there should be more forward lean. At the end of the drive there should be more backward lean.
The legs should be driving with more intensity.
The handle now is going through all sorts of up and down. It does not have to necessarily be perfectly horizontal, but should be close. On the recovery, the handle is thrust toward the flywheel with the hands shortly followed by the back leaning forward then the legs start to compress. The handle is not slid along the body and legs.
The legs and feet seem to be in the right place at the catch.

Look at the force curve for a smooth hump. It should stay smooth as the intensity is increased.

[ArmandoChavezUNC]

I'm going to list my observations in a random other, the number doesn't denote more or less need for attention/fix

1) Looks to me like your footstretchers are way too high, a good bit of your show is over the footstretcher. It's really about personal preference, but I do think you would benefit from lowering them so your entire foot is in contact with the foot plate.
2) At the catch, your shins are nice and parallel, but you are not getting any forward body lean. You are coming into the catch in a very slouched position that does not enable you to generate as much power at the catch. From the finish, hands away, break the legs, and lean forward. Sit up on your coccyx, back erect and straight but leaning forward. Once you get to the catch you can power off with the legs, then add the back and arms toward the finish. The position you are in right now doesn't allow you to get much power.
3) Your finish height looks good to me
4) Try to keep the handle more level throughout the catch, drive, and recovery. There is a bit of a conveyor belt effect going on right now.


I know b/c you're using your phone the video isn't the best, maybe in the future try putting the phone higher up so we can see more of your body for better critique.

Good luck!

[nfranken]

Thanks to everyone for the valuable feedback. I will work on incorporating the suggested changes and report back when there is noticeable improvement.

[hjs]

Like the others said, feet afe to high, lower them, this will give your upperbody more room to move.
The back now hardly moves, try to lean forward, tilt your hip forward at the catch, this will provide the most strong starting position. 10 degreece or so would be fine
At the end lean back a bit and let the hips also tilt back.
For the stroke, try to keep on adding power during the whole movement, not pull back in one speed.

You might work on your flexibility for this, work your hams, glutes.

And simply put in the work, there is no substitute for that.

[comictimes]

In addition to what others said, I would work on your recovery. It may not seem important on the erg (since the actual drive is what really matters), but hear me out. Right now you have very slow hands coming away from your chest/body over (as others have said, it should be more over), then you zip up the slide really quickly to get back to the catch. Two things: first, pulling yourself up like that takes energy. Second, having to stop your momentum once you're going that fast takes more energy, and the way you do it is likely to be by leaning back slightly since you can't stop your butt in time, making you lose any forward lean you had.

So speed up the hands away, and slow down the slide on the recovery.