Correct technique?

[hjs]

https://youtu.be/Q5g68m2HRJQ

The same, heals should come up, to get forward more.
And slow down! Less strokes, but stronger strokes.

[jackarabit]

Francesco, you could come up on the balls of your feet to encourage a powerful (and quick), springlike movement off the foot stretchers but not purposed to achieve more length to the drive, in my opinion. The carriage/wagon/buttskate could approach slightly closer to heels to achieve the proposed ideal(?) of vertical shins at the catch, but without a net gain in drive length as you continue to be capable of straitarming the handle into close proximity to the chaingate with an open shin/thigh angle.

Great progress on leg geometry at catch; good time to concentrate on drive:recovery ratio, as Henry recommends. 1:2 or 1:3 recommended. In the voice of the clock, TICK tock tock, or TICK tock tock tock but not TICK TOCK TICK TOCK?

[Francesco65-italy]

Thank you guys! I'm a bit better? Do I still have to slow down the rhythm?

https://www.youtube.com/watch?v=OIG0B3U1_cs

[hjs]

Thank you guys! I'm a bit better? Do I still have to slow down the rhythm?

https://www.youtube.com/watch?v=OIG0B3U1_cs

Beginning to look more powerfull, maybe drop the feet 1/2 hole? Give it a try and see how it feels.

Re spm (strokes per minute), for training a lower ritme is best. If you do a race or time trial, you use a free spm, use the one that feels best.

[Palle]

To me it looks like you are using both back and legs at the same time - even on the recovery. That results in a quite - lets call it - unique rhythm that might not be optimal for you. Does your hip flexor get sore or tired towards the end of the row? You might want to focus more on the timing of the leg-back-arm-back-leg sequence and on engaging your core when initiating the recovery phase rather than "pulling" with your legs.

Just my 2 cents

[jackarabit]

Good points, Palle. Yes, hands and body out of bow after finish and preceding knee break usually stops using legs to pull us aft to the catch. I missed the pulling against straps on recovery.

[Francesco65-italy]

https://www.youtube.com/watch?v=NO07uAJ ... e=youtu.be

Can go?

[hjs]

https://www.youtube.com/watch?v=NO07uAJ ... e=youtu.be

Can go?

Slowly getting, try rowing with your feet OUT off the straps. This will give a stronger finish.

[GJS]

Looking good, Francesco.

You establish the catch angle of your trunk/back very late during the recovery. At the moment your trunk returns nicely to vertical, stays there for a spell, and then it angles forward at the very last moment. Try and fully establish the forward lean during the first half of the recovery.

[Francesco65-italy]

I thank you for the comments, but I do not seem to be quite different to this video :

http://www.concept2.com/indoor-rowers/t ... que-videos

[hjs]

I thank you for the comments, but I do not seem to be quite different to this video :

http://www.concept2.com/indoor-rowers/t ... que-videos

She is very tall, makes it look a bit different.

Your back works to soon, first legs, second back, third arms. And your recovery can still be more relax. Stroke hard, recover easy...

[Palle]

You might like this one: https://www.youtube.com/watch?v=whtXlbUR4yU

It is Olympic rower, Cameron Nichol teaching two novice rowers (crosfitters) how to row. You can safely skip the first 6 minutes. There are many great tips, and from around 14:40, the girl gets some great advise on the 3 phases of the stroke.

[GJS]

I thank you for the comments, but I do not seem to be quite different to this video :

http://www.concept2.com/indoor-rowers/t ... que-videos

Her rock over is pretty lazy.
Have a look at this.

http://coachbergenroth.com/upperbodydrillsrowing/

[Francesco65-italy]

Another episode....

https://www.youtube.com/watch?v=B2kSkFnaPi4

[dck3]

You are leaning back to far on your stroke. Also looks like your return you are dropping the handle rather than keep the chain level. I am not an expert please follow others advice over mine