Critique of form please

[Redvespablur]

Hi,

This is my 5th row. I bought for winter months and have never used before. Enjoying the workout very much - all 10k thus far as that is about the time I like to workout.

Having a bit of trouble with form but my times stabilized in around 2’18” 500 m splits with DF of ~125 with damper on 5.

52 6’4” and 255 lbs or so with a history of running, cycling and a bit of swimming (first Olympic triathlon in summer 2018) but not so active of late.

Any advice appreciated

https://ring.com/share/6721776993956771759

[hjs]

That angle is not helping.

A few pointers, rowing is about using as much as possible from your body. The legs, glutes and back are the biggest contributers, the arms finish the movement.

What is important is from the start to learn an active “rocking over” from the back. The so called from 11 oclock to 13 oclock movement. You don,t do that now. When you start the drive, you sit slouched, with a non active back, the gap between your chest and legs is still very wide. That should be your nmr one pointer. If you get that better, looking at other things becomes relevant.

Given your build, tall and big you could do well. You current fitnes needs work focus on meters and building a strong stroke. You should see rapid gains in the early stages. Given your build 2.00 per 500 as a base pace seems doable, thats a rough estimate, nothing more/less.

[Dangerscouse]

Yeah, agree with Henry. Try reaching forward a bit more to maximise your power and have an action in your mind of jumping horizontally away from the rower.

[bob01]

As said before.... Legs legs legs ... Hips... Arms... Keep shoulder in front of hips for as long as poss. Relax recovery .. Arms ... ( when arms straight) hips then legs..

I drill.. ( hi damper) ... (I know some will argue ) if heels come off plate,, bring heels down keeping arms straight and shoulders in front of hips..for N strokes. Gradually lengthening slide maintains arm and hip position .... As legs are almost straight bring hips in for N strokes... Keeping arms straight .... Then bring arms in .. Recover as above...

I do 10 of each then 8 etc,

[Redvespablur]

Thanks, that is helpful. More legs, come farther forward, engage the back, shoulders ahead of hips.

I think I’m getting a bit more efficient but frankly a whole lot of room to improve. Much more attention going to need to be paid until I feel natural and am actually efficient.

This was from garage security camera so was caught by accident.

[Dangerscouse]

It takes time for your technique to get right and your erg fitness to build so don't try and rush ahead; it will happen eventually just not as much as you'd probably like!

[Cyclist2]

Rather than add more comments, I suggest you look at the C2 technique videos; https://www.concept2.com/indoor-rowers/ ... que-videos.

Set up mirrors or your camera so you can watch yourself and emulate those videos. Your stroke will soon be more efficient and your workouts stronger and faster.

Have fun!