Arms feel like doing more than my legs

[Joefish]

Hello Guys,

I'm pretty new here. I've been erging for a few weeks. I've read that your legs should contribute most of the energy during a row. I feel like my arms are more fatigued than my legs during the workout. Is this normal for a newbie or is it an indication that I'm not pushing hard enough with my legs? To that point, sometimes I push really hard with my legs to try it out and I feel like I kinda slam to a stop at the end when my legs are fully extended. It doesn't seem smooth if I really push my legs hard.

Thanks in advance for your advice.

Joe

[Gammmmo]

Try not to come too far forward but do allow your arms to be stretched just a little, then focus on legs and then opening the hips (all the while keeping the arms long) i.e. swing the torso back, then pull and snap-back with the arms to initiate your movement back towards the fan. My technique isn't that great but I did find when I shortened my stroke it encouraged the legs to be engaged a bit better.

EDIT: check out the site "Dark Horse Rowing" for a video on "snap-back".

[hjs]

Depends, runners, cyclist have often weak arms, so those need to get stronger, same when you don,t do physical work.

Re slamming, row strapless, that will force you to finish the stroke, you now are very likely pulling the straps a lot. Thats lost energy.

[Joefish]

Thank you guys!

[derico]

This is a great place to start... http://www.concept2.co.uk/indoor-rowers ... que-videos

[Oarsome Fitness]

It is probably a mix of two things.

1. Yes, you are probably using your arms too much - are they bent and pulling on the handle before your legs are flat?
2. It can also just be a stark different in arm strength compared to leg strength. Doing long ergs takes a while to get used to, and even the act of just holding the handle can fatigue the arms and shoulders. Comes with practice.

Like I say, probably a mix of the two, but not necessarily a sign of bad technique.

[Anth_F]

even the act of just holding the handle can fatigue the arms and shoulders. Comes with practice.

Yep, definitely. I used to get really fatigued arms and shoulders on longer pieces... it goes away with doing them regular. Strength training can help too.

[gcanyon]

I had this same issue for a long time. What fixed it for me was displaying the force curve while rowing. If you press the second button on the right during a workout, the force curve will be displayed. If your stroke is bad, it will almost certainly be visible in your force curve. It's supposed to look roughly like the St. Louis Arch. Bad force curves look flatter, slope to one side, or even have multiple humps (that was me).

So watch some videos/read about good form, then display the force curve and try to make it look like one smooth hump, over and over and over...

[Joefish]

Thank you. I will check this out.

I also learned from a college rowing coach that I ran into the other day that I am shrugging my shoulders and my back is curved both vertically and horizontally across my shoulders (shrugging). I need to tighten my core and keep my back straight!

[sam81]

Just starting out and like you, find my arms are quite fatigued after a session. By no means is my form perfect but I do feel as though I'm not pulling with them until the legs are fully extended and back has swung to the 11 position.

Assuming your technique is ok, consider that fact that even though you're applying the force through the legs, there is a reciprocal amount applied through the arms by virtue of them simply having to 'hold on'.

I'm hoping the arm fatigue reduces over time as the upper body muscles become more used to the force.

[jamesg]

Making the legs work is a problem of length, because Work = Force x Length; which means technique that has to be learnt and used.

See the C2 technique video. Check stroke quality using the ratio Watts/Rating. 10 is a good target.

[Joefish]

HI James,

Can you explain the following ".....Check stroke quality using the ratio Watts/Rating. 10 is a good target.".

How do I do this calculation? Is it on the PM screen already and I'm not noticing it?

Many thanks for your advice.

Joe

[dck3]

It's not on the screen.

Take your average watts for the piece / average stroke rate.

Thats the number.

[Dangerscouse]

I can't really add more than what other people said but i think you might need to do some shoulder strength work, just think about how much time you're holding out your arms and there is very little by way of support. Plank variationd will be a good option as that obviously works your core too.

It will get easier as you progress. It's very common to over analyse it all when you start out especially if you're really enjoying it, which as you found this forum you clearly are.

[jans]

[...] I did find when I shortened my stroke it encouraged the legs to be engaged a bit better.

+1

Prolonging the stroke should come from extending the shoulder and not from going beyond vertical shins or curving your back (if I understood Dark Horse Rowing well). Not going as far with my knees helped me to grasp the leg power idea.