How’s my form? (video attached)

[subleq]

I have no training

https://youtu.be/A3Tx2sTsBxo

[Cant Climb]

You literally have no drive phase. Pulling right from the front continuously. Also the rounded back is very concerning. That's just 2 things but 2 basics that need sorted.

[mict450]

Welcome to the campfire, Gavin. For someone with no training, you're looking pretty good! I won't nit-pik, but just to comment on the two most obvious errors.

Your seating posture reminds me of my buddies slouching on the sofa watching the Super Bowl. Sit on your ass bones!! That's why the good Lord gave them to us. That'll help keep your lumbar spine in a more neutral position and help increase your length at the catch. Also of primo importance to keeping you pain-free!

Your stroke looks soft. As in not applying any force on the drive.

Your sequencing can be helped by practicing the pick drill & reverse pick. One great point is you're not leading with your back, which a lot of beginners, your's truly included, have had trouble with.

All the best.

[Kerry1960]

I agree with the above and would also add.

1. Try to keep the chain level as you recover At the moment you are dropping the level of the handle
as you recover then having to lift it up again to initiate the stroke. This is inefficient.

2 Try to make the stroke a bit more explosive. Most of the power in rowing comes from the push from the legs. Try to push more and pull less.

3. Search out a video of the reverse pick drill on YouTube. This will help a lot.

Good luck.

[hikeplusrow]

I like the way you keep your arms beautifully straight through both drive and recovery. As previously mentioned, you do what I call a 'scoop' with the handle - having it very low going into the catch. This is an aspect of your form which is difficult to criticise, as it's a technique promoted by a number of respected rowing influencers.

[Elizabeth]

Yes, in a boat you need the handle lower on the recovery so that the blade isn't dragging in the water and creating unnecessary drag. In particularly choppy water I sometimes even have to drag my outside hand against the gunwales. Rowers will often reference dragging the oar along the top of a table on the drive and then on the underside of the table on the recovery.

And I do the same on the erg. I am not quite sure how this is inefficient - it's more movement but also easier on the arms.

[Kerry1960]

I"m certainly not going to argue my point with Elizabeth who knows far more than me. I agree that, on the water, you have to drop the hands to lift the blades out of the water. However, I was under the impression that most erg coaches favoured a level chain/ handle throughout the stroke, even suggesting wrapping white tape on the chain so it's more visible during training to the rower as a drill.

[hikeplusrow]

I"m certainly not going to argue my point with Elizabeth who knows far more than me. I agree that, on the water, you have to drop the hands to lift the blades out of the water. However, I was under the impression that most erg coaches favoured a level chain/ handle throughout the stroke, even suggesting wrapping white tape on the chain so it's more visible during training to the rower as a drill.

I believe the C2 is optimized for maintaining a level chain, indeed I'm sure I've seen this somewhere in their marketing material.

[hikeplusrow]

I"m certainly not going to argue my point with Elizabeth who knows far more than me. I agree that, on the water, you have to drop the hands to lift the blades out of the water. However, I was under the impression that most erg coaches favoured a level chain/ handle throughout the stroke, even suggesting wrapping white tape on the chain so it's more visible during training to the rower as a drill.

I believe the C2 is optimized for maintaining a level chain, indeed I'm sure I've seen this somewhere in their marketing material.

But I think we're very much in personal preference territory with this.

[Elizabeth]

I"m certainly not going to argue my point with Elizabeth who knows far more than me. I agree that, on the water, you have to drop the hands to lift the blades out of the water. However, I was under the impression that most erg coaches favoured a level chain/ handle throughout the stroke, even suggesting wrapping white tape on the chain so it's more visible during training to the rower as a drill.

I haven't heard of tape on the chain, but I have seen tape on the chain guide to help remind the rower not to let the chain dip too low - which on review, OP is doing. But some amount of dipping of the hands is expected. When I am learning something new, there are usually a small number of specific things I am able to focus on at once, and above that I get overwhelmed. I personally feel like height of hands is far enough down on the list that I would not make it a primary focus.

The main thing that I am seeing is that OP isn't rocking forward on his sit bones as part of body-over, which is probably also affecting the amount of leg drive he's able to achieve. The suggestion of reverse pick drills can further help with leg drive.

But OP, usually the main thing on technique videos with new rowers is sequencing, and you're doing well for a beginner there! A lot of this feels more natural with more meters under your belt, as well.

[subleq]

Thanks for the feedback everyone, I'll do some practice and update with a new video in a few days.

So I'm not sure what "You literally have no drive phase. Pulling right from the front continuously." means. I would think pulling from the front would mean bending my arms too early, but other posters have said I'm not doing that.

Yeah, I'm definitely slouching now that it's pointed out. I tried sitting up straight and my lower back muscles got tired SO quickly. Also, I'm having trouble leaning forward in preparation for the catch when I sit up straight because my beer gut gets in the way.

[Ombrax]

because my beer gut gets in the way

Keep at it on the rowing machine, watch what you eat (and drink) and with effort and will that problem will go away.

Congratulations on starting the process, and welcome to the forum.

(Finally, as you're just starting out don't try to do too much too quickly - your body may not be ready for it just yet.)

[Sakly]

So I'm not sure what "You literally have no drive phase. Pulling right from the front continuously." means. I would think pulling from the front would mean bending my arms too early, but other posters have said I'm not doing that.

I think your weak stroke is pointed. You're driving nearly with same speed like your recovery.

For feedback I agree to all above.
I'm also team hands down on recovery, so don't bother. You're lifting them properly at the catch and get a straight chain during your drive, no chain wiggle, no slack. Only on hard and fast pieces I don't drop the hands, as this improves chain retraction and prevents chain wiggle before next catch.
Main points for me: sit upright and get your hip hinge working; get your drive phase more explosive to create more power during the stroke.

[jamesg]

I have no training

Which is not unusual, so keep at it and do what you can. You're using your legs already.

Recovery relaxed which is good, but pull a bit mechanical, will sort sooner or later.

Don't worry about hand height on recovery, the chain recovery system does this for you if you relax at low training rates, same as blade/arm weight afloat.

[hikeplusrow]

I have no training

Which is not unusual, so keep at it and do what you can. You're using your legs already.

Recovery relaxed which is good, but pull a bit mechanical, will sort sooner or later.

Don't worry about hand height on recovery, the chain recovery system does this for you if you relax at low training rates, same as blade/arm weight afloat.

I've found this on the erg - if you relax (critical), the handle height sorts itself out.