New rower looking for advice.

[hjs]

The thing with being on toes or actually on ball of foot is that it is also connected with ankle flexibility. It's not mandatory to be on toes. And some do find more power with raising the foot plate. I've played around with foot plate position a lot. But I would say that forcing one's feet to maintain total plate contact is a bad idea. Do people jump from their heels or their toes? Enough said.

Otw often goes with almost flat soles though.

Comparing with jumping makes no sence, you could also say, if you squat, are you on your tows? Enough said again.

I myself am on the ball. Flathealers have flexible ankles and use a lot of backbend.

[Cyclingman1]

I think you may have misunderstood my post.

No, I think you misunderstood my post. One does not feel worked out in specific body parts from erging as a normal course. I never felt worked out in specific body parts from day one. Erging is a cardiovascular activity that causes overall fatigue. The arms really are only stabilizers to make sure the handle moves at the same rate as the seat. I say again, do not look at leg fatigue as a marker for the workout. Look at the monitor for pace. Experiment. Find what makes the pace faster. If you are at 2:30, you are not using your legs.

Henry jumping is a good analogy. The instantaneous power generated in a jump is greater than in a squat. Some speak of feeling like they are coming off the seat. That is not going to happen flatfooted. I've watched a few hundred erg videos. Never seen a flatfooter.

[hjs]

Henry jumping is a good analogy. The instantaneous power generated in a jump is greater than in a squat. Some speak of feeling like they are coming off the seat. That is not going to happen flatfooted. I've watched a few hundred erg videos. Never seen a flatfooter.

There are though, and certainly when you sprint, the heels stay flat. Here the power os the greatest, but for a normal endurence stroke, the power needed is not that high. And the stroke is longer.

Re jump, a standing jump comes from the whole sole. At lift off the calves contract first, but a jump always start from the complete sole. Still don,t think its important. Its mostly a matter of ankle flexibility, not technique.

[Citroen]

I've ignored my upper body for basically my whole life (aside from swimming) while building extremely strong leg muscles. The erg won't let me just get away with just having leg power and my back and arms are finally having to put forth effort.

The body and arms parts of the stroke are secondary to the main power drive with your legs, so you're going to continue ignoring your upper body. It's a major technique problem if you think and work otherwise. Rowing is 70% legs, 10% body, 20% arms.

[tortoise]

The body and arms parts of the stroke are secondary to the main power drive with your legs, so you're going to continue ignoring your upper body.

This does not logically follow. Is there an unstated minor premise to your syllogism?

[DanielJ]

Henry jumping is a good analogy.

No, it isn't. With a jump, you start flat footed and extend the ankles/feet at the end of the motion for the extra propulsion. With the drive of a row, it's the opposite: you start with the feet extended, and then the foot rolls down to a flat position as the bulk of the power goes into the drive.

Look at Ross Love's (PowerRower on here) sprints, for instance: his heels never leave the plate. Also Rob Smith in his shorter records. Also Henrik Stephansen at the beginning of his 2k tests. When speed is key, they're flat-footed.

At the catch, whether or not your heels leave the plate is determined by how far forward your knees go, the position of the foot plates, and your flexibility. It just so happens that for longer rows, it's more efficient to lengthen the stroke to a point where, for most people, the foot rolls up a bit.

[Citroen]

The body and arms parts of the stroke are secondary to the main power drive with your legs, so you're going to continue ignoring your upper body.

This does not logically follow. Is there an unstated minor premise to your syllogism?

http://www.concept2.co.uk/files/pdf/us/ ... esUsed.pdf
http://www.concept2.co.uk/indoor-rowers ... scles-used

It's a LEGS sport.

[tortoise]

It's a LEGS sport.

The referenced PDFs do not support your contention. Rowers are not ignoring their upper body. Just looking at a top rower should be all it takes to see that. On, and it's 20% body, 10% arms, as usually stated.

[Citroen]

What part of 70% legs makes it NOT a legs sport?

[jackarabit]

Doug does NOT say there is no contribution by back and arms. Doug MEANS to say that Stanger wants upper body strength but erging is not the most effective training to that end. So Stanger should seek upper body strength by other means rather than operating under the misimpression that erging is an upper body builder. James says "just row." Stanger should think about what Doug says and do what James says. A few months will sort it satisfactorily. Jack

[hjs]

What part of 70% legs makes it NOT a legs sport?

The back and lats do a lot of supporting work. The hands via the grip also. Looking at the body of a rower says it. Big legs/glutes. Strong lats and upperback. But not much chest and the arms are also not very thick, although the biceps do work, again mostly supporting.

[G-dub]

If I was Mr Stanger I would hopefully come back to the forum and join the fun (these are really kind folks who get a little passionate about the fine points), keep rowing with ever better technique at an aerobic pace, do push ups and pull ups, and eat correctly. He will get fit, lose body fat, tone up, and with the loss of fat reveal those muscles that he hopes to show 'while naked'.

[Stanger127]

If I was Mr Stanger I would hopefully come back to the forum and join the fun.

I'm still here, I just think we're arguing for the sake of arguing. I've checked my technique against all of the videos, even going so far as to record myself and compare them, it's fine. What I've tried to explain is that my upper body is the limiting factor right now, not my legs. I have in the past had tremendously strong legs, and that strength appears to have been retained to a point. I admit that the cardio aspect is also a limiting factor, but being an athlete I am used to pushing through that tired feeling. What I was saying is that I didn't want to hurt myself (my back mostly) and therefore I am limiting myself based on my back and arms.

For those saying that rowing will not build upper body muscles, I think you underestimate how small my upper body muscles are currently.

[Citroen]

If you have a video post it YouTube, post the YouTube URL on here and the "awkward squad" on here will tell you if there are any serious faults in your technique.

[G-dub]

Doing the video is scary if you are self conscious, but well worth it. I did it! I need to again to see if I improved. Some things that I couldn't feel or see in the mirror showed up, like I had no idea I was snatching my arms too soon and was too stiff in the back and hips until I saw it on video. Your point about the arms and back is very understandable to me anyway. Mine felt more tired than my legs for a little while too. If I think back on it though, later in the day my legs would be the most fatigued - they would still be buzzing. And I think that making sure you aren't at too high a drag factor and sticking with an aerobic pace will help your back get used to the movements. Dive in! Its a great way to get fit and the support from this crowd makes it special and fun. It won't be long before you are wanting to improve your times and be as competitive as you were in other sports.