Row in one fluid motion

[NorwegianRower]

Just startet rowing on a machine, the problem is that I*m not rowing in one fluid motion, you can see that I have to take an extra pull when I go from using my legs to using my arms. I*m trying to kick harder, but it still doesnt become a fluid motion. Any tips?

[NorwegianRower]

Edit my force curve i also like double diamond
http://www.concept2.com/indoor-rowers/t ... orce-curve

[jvincent]

A video of your technique would help to diagnose the problem.

If you read the description below the double-diamond force curve is sounds like your timing is off. You need to apply steady force for as long as possible in the stroke.

You don't mention what stroke rate you are using, but it would be a good idea to practice your technique at a lower rate initially.

[gregsmith01748]

I suggest you try a drill called the "pick drill".

Start with your legs extended and your upper body in the position it should be in when you finish a stroke, leaning slightly past vertical. Now holding that position take strokes using your arms only. Try to smoothly pull and return without any pausing. Do a few sets of ten strokes. As you feel smoother, try to increase the pressure to bring your splits down.

Then, next, row with just arms and body. So start with your body forward of vertical, but still with extended legs and your arms straight out in front of you. Now practice the stroke by starting first by rocking your body back and then pulling back with your arms. On the recovery, reverse the process by extending your arms and then rocking back to the forward position. Do multiple sets of ten strokes this way, again trying to increase pressure but keep it smooth. The thing you are trying to practice is smoothly transitioning from rocking your body back to pulling in your arms.

Finally transition to full strokes, trying to keep the sequence exact. Legs, then body, then arms on the drive. Arms, then body then legs on the recovery. What you want to achieve is the handle smoothly accelerating through the drive, first by the legs, then body, then arms. The only way to build the habit is to break down the stroke like this and practice what is not working.

The other thing to try is rowing with your feet not strapped in. This will force you to finish the stroke well with your arms to reverse your bodies monentum.

[NorwegianRower]

Thanks, here is a video

[PaulH]

Can you tell us what your drag factor is - it looks like there's a major shock on your arms, which shouldn't be happening, so I'm wondering if it's too high (for you).

[NorwegianRower]

I use 4 or 5. So I should go even lower?

[hjs]

I use 4 or 5. So I should go even lower?

That is not drag, but lever setting. Drag is a number between 80 and 200 roughly. On a clean machine yo proberly have 140 ish. Better lower it a bit.

Looking at your short clip, you seem to use your legs way to little and overuse you back. You bend your back way to much, it should stay more rigged and during the part of the stroke the legs should do the work, you now pull your back first and legs later, so after the legs only the arms are left and those can,t add much force.
Focus on doing a lot less with your upperbody and use your back in a much more strong way. No overly bending and pulling.

[Citroen]

I use 4 or 5. So I should go even lower?

Main menu --> more options --> display drag factor

[Blood And Sweat]

Hi NR et al,

In my humble opinion there is too much upper body activity at the catch, which if it was done in a boat would likely cause instability. Try to keep from throwing your head about. I agree with the drill suggestions and drag factor setting.

General rave : remember that you have legs, back and arms - use them in sequence. Arms should be straight at the catch. I still (wrongly) sometimes have mine not fully straight which causes them to bounce straight which both reduces the catch and triggers me to engage them too early. To practice your stroke I recommend rowing at a low rate, say 20 spm or less for 20 minutes or more at drag factor of say 120 or less. You could do this after you think you have finished for the day. Lots of fun ! Just like playing a musical instrument, it will take plenty of practice to get this right so that you don't revert when you are stressed. The prize for doing it nicely on the erg is you will minimise your chance of overuse injuries as well. Enjoy your rowing. David.

[NorwegianRower]

Great, thanks for all the help.