Concept2 Forum

Hi there,
As many beginners post a video asking for form tips, I figured out I’d do the same

First of all, I’m a 36 (French, so I apologize for possible mistakes) male, 1m82 (6’) and 80kg (176lb).
I’m mainly a runner and I decided to add some rowing : for more variety, less impact on my body, and a lot of real-time data on the PM5 (I’m a data geek ! ).

I bought a RowErg back in april, since then I’ve done mainly UT2 sessions + a handful of UT1 sessions.
Speaking about my best times, they were done in late 2019/start of 2020 when I first tried the erg :
337m in 1:00
500m in 1:34
2k in 7:20
Maybe I should do some time trials now to evaluate my rowing fitness level.

I (in fact, my wife) shot a video this morning. It was at the beginning of a UT2 session so I’m still fresh and my form shouldn’t be (too) bad (I hope).
The split was 2:10 (I estimate my UT2 pace @ 2:10/2:11), at 18spm and with a DF of 125.
Please feel free to add a comment about my form, or anything else
https://youtu.be/rUZSolZKIxA

The whole session :
https://zupimages.net/viewer.php?id=22/35/pq82.jpg
My (running) maximal heart rate is 188, so I was mainly between 75 and 80% of my MHR.

That looks real good to me, well done! If there is one minor thing, you could hold your core stronger at the very beginning of the drive to get the max power out of your legs into the handle.

It's evident you've watched some (lots?) of technique videos and have the sequence down. With practice you'll blend those movements so it won't look or feel so mechanical.

Again, welcome and continue to have fun with it, looks like your times will rapidly be coming down!

Welcome to the forum.

I agree with Mark. Really good technique, and you're English is superb too. Maybe try rowing at r20-22 to see if that feels better, and is more efficient. I have a feeling it might be.

Salut, et bienvenu !

In general most of the details look good, but I think you're leaning significantly farther back than you should. The typical recommendation is 11:00 to 1:00 on a clock face for total torso swing. You'll see that if you compare your video to others.

For example, take a look at the "Finding the right layback and length" video here: (scroll down)

https://www.concept2.com/indoor-rowers/ ... mon-errors

Overall excellent. One suggestion

Freeze the video at 7 seconds (https://youtu.be/rUZSolZKIxA?t=7). Look at the CHAIN. Now look at your ARMS. See the angle. That angle needs to be pulled straight before you get any load on the flywheel, which wastes that portion of the drive.

See if you can keep you hands higher so that the chain and your arms are in a straight line at the catch. LOOK AT the spot where the chain goes through the hole in the C2 (the spot where the handle would rest if you dropped it). The chain should not be moving up and down (or side to side). With your current "hands low at the catch" the chain will start low then rise up. When you have straight arms and chain then the chain does not move up or down.

Aside, this is one area where OTW rowers might erg differently. OTW rowers will often have their hands lower during recovery then raise their hands at the catch because this is what you do on the water (hands up, oar drops in water). However if you watch closely you'll see their hands, arm and chain are actually also in a line when they apply leg drive. OTW your hands come up just before shins hit vertical so the oar hits the water while the slide is still moving creating a tiny backsplash "backing the oar in". OTW rowers who (in error) wait until the slide stops to put their oars in the water are "rowing the oar in" and are losing drive. On the erg no need to move the oar up and down so your hands can go straight forward and back.

You are getting good hip rotation, your back is maintained straight, your catch is great, your layback is a bit more than usual, but not an issue.

Thanks for your feedbacks

@Cyclist2 : I will try to focus more on my core during my next session, I never thought about that !
I’ve watched… Many hours of videos first technique videos (mainly Dark Horse and Training Tall), and then training videos (Travis Gardner). As rowing is not a « natural » movement it was a normal thing imo.
Even in running, I watch a lot of videos, and also read some books (Jack Daniels' formula, Matt Fitzgerald 80/20...). I like to know how to train, even if I'm an average athlete

@Dangerscouse : yes, I try to stay at 18-19spm during UT2, do you think it's just 1 or 2 spm too slow? I want to incorporate a little bit more of UT1, where I row at 22-24 (and I agree, it’s a more « natural » cadence).

@Ombrax : leaning back was the first default I noticed whan I watched the video. Definitely a point to be corrected

@Tsnor : you’re right, I heard about the need to have the handle high enough at the catch, but I clearly missed it during this session. If I understand, you think I let the handle get too low during the recovery ? Or is it normal to let it go low, then raise it just before the catch ?

rOw wrote: ↑

September 5th, 2022, 3:23 pm

If I understand, you think I let the handle get too low during the recovery ? Or is it normal to let it go low, then raise it just before the catch ?

I suggest you have your hands travel in a straight line. Its easier.

It won't hurt anything to bring your hands lower on recovery then raise them at the catch, but that's one more timing thing you have to get right when you are tired at the end of a hard effort.

This is very subtle tuning. Your stroke really looks nice even without any changes.

Tsnor wrote: ↑

September 5th, 2022, 4:20 pm

I suggest you have your hands travel in a straight line. Its easier

I tried this morning. During the warm-up I felt some kind of very light burn on the front of my shoulders. But I think it was only on my head

Then I did 10 times 30" @2k pace / 30" rest
And my movement felt much more natural, the chain was staying at the same height

rOw wrote: ↑

September 5th, 2022, 3:23 pm

@Dangerscouse : yes, I try to stay at 18-19spm during UT2, do you think it's just 1 or 2 spm too slow? I want to incorporate a little bit more of UT1, where I row at 22-24 (and I agree, it’s a more « natural » cadence).

@Tsnor : you’re right, I heard about the need to have the handle high enough at the catch, but I clearly missed it during this session. If I understand, you think I let the handle get too low during the recovery ? Or is it normal to let it go low, then raise it just before the catch ?

I'd suggest you row at whatever stroke rate feels natural, as I don't think there's any real benefit in rowing at lower than r20, other than if it feels better. You will arguably build a more powerful stroke at r18, assuming you row at the same pace, but it's also more tiring if it's not a natural effort, so to begin with you're far better off getting used to the motion with your natural tendencies.

I feel most comfortable at about r28, but I've learnt to master everything down to r18, as I wanted to work on my weaknesses, or the type of work I would naturally shy away from. I rarely row under r20, but I do row regularly at low, medium and high stroke rates.

I keep the handle on a very straight line, as there's just no need for anything else. Movements up and down will waste energy, admittedly very small amounts, but they will accumulate. I'd also wonder if you're at a higher risk of injury as you tire, as the stroke will probably have a tendency to become a little bit jerky as it's not such a smooth action.

Dangerscouse wrote: ↑

September 8th, 2022, 3:42 pm

I'd suggest you row at whatever stroke rate feels natural, as I don't think there's any real benefit in rowing at lower than r20, other than if it feels better.

This afternoon I did a 20' row + 30' run.
I was at 20-21spm. It felt more fluid. I also kept my arms-chain alignment straight.
I managed to pull 3 to 4 seconds faster than usual with thé same heart rate : 2:08 instead of 2:11-2:12.

Great workout thanks for tour suggestions

rOw wrote: ↑

September 9th, 2022, 2:12 pm

This afternoon I did a 20' row + 30' run.
I was at 20-21spm. It felt more fluid. I also kept my arms-chain alignment straight.
I managed to pull 3 to 4 seconds faster than usual with thé same heart rate : 2:08 instead of 2:11-2:12.

Great workout thanks for tour suggestions

That's great news. Small, and seemingly unimportant, tweaks can make a big difference. Fluidity is a significant part of rowing, and will serve you very well as you progress.

Hey there,
Just a quick update as I logged a new PB 20mn ago : 342m for 1'.
Before that it was 337m in 2019.
Right now I wonder if the M&M's I took at 4pm will stay in my stomach
My other mistake was to forget the bubble-wrap on my seat

A new TT today : 100m in 1:17.0
It was difficult not to slip from the seat

rOw wrote: ↑

September 30th, 2022, 12:07 pm

A new TT today : 100m in 1:17.0
It was difficult not to slip from the seat

I am sure you mean 0:17.0
Good job

Sakly wrote: ↑

September 30th, 2022, 2:23 pm

I am sure you mean 0:17.0
Good job

Oops and thanks
It's funny because we have approximately the same PBs for 100m/1'/500m but on longer events you're waaayyyyy ahead
I definitely need a better engine! And try to break 7' 2k...