Concept2 Forum

Ok so I'm on Day 4 of the Beginners Pete Plan. I put a short video up this past Monday on another post and got some great feedback and was told to post it here as well. I've recorded a new video today (sorry it's so long) of day 4s' 20min video.

I know my form is absolutely not there yet but I'm hoping it's improving at least SOME from last Monday. I'm somewhat burning out from watching form videos and doing pick drills but I'm hoping it's improving.


I'll put both links here

Monday: https://youtu.be/S-1crbE9hU4

Today(Saturday): https://youtu.be/oWu2c68pBtU

Thank you all for any feedback.

Yes, your form is improving and will continue to do because you’re taking seriously the idea that proper enlistment of muscle groups in proper sequence on drive and recovery ain’t an ‘any old way you feel like’ thrash. Directly after arms away on recovery, work to stretch and loosen the posterior chain to give you the freedom to hinge from hips and get the upper body into a jacknife position before the knees break upward. Think back and shoulders moving toward the chain cage while the butt trails. Butt is the fulcrum for backswing and shoulders/arms finish. Getting the butt ahead of shoulders on recovery produces a geometric defect in the power train which significantly limits power generation from drive. Abdominal girth can also restrict getting shoulders over knees at catch but you’re not severely overweight and should have no trouble enforcing the shoulders forward, butt trailing body compression to catch. One way to make this happen to is to statically get the feel of not closing the included angle between thighs and shins to less than right angle at catch. You’re doing great imo.

Slick sculling simulation you have on your phone or video monitor. Nothing else quite equals the sensory cadence of rowing with stir sticks.

To my eye you just need to work on the hinge. The swing is classically taught as from 1 o'clock to 11. You are going from 11 o'clock to 10. So you need to try to get further forward at the catch and not lay back quite so much at the finish. You do sit up nice and straight though which is very good. In trying to get further forward, dont be tempted to hunch over - the straight back/solid core is good and one you want to keep, just bend more at the hips. Best of luck with it.

The second video is better as to recovery sequence, but you're still trying to take the catch with back and shoulders. This is slow and weak as can be clearly seen.

Your feet are a little too high, which makes it difficult to get to a strong catch posture with a straight back. For this and other points suggest you follow the instructions on the C2 technique page.
https://www.concept2.com/indoor-rowers/ ... que-videos

The main technical problem when rowing on a slide derives from working against a fast moving load, catching that load as soon as possible.

This is resolved by getting the weight on the feet for the catch and then using the legs first, ie the large muscle in thighs and hips, so that the body mass can accelerate fast enough.

Suggest you use low drag when learning to row, so that you can see the speed differences more clearly: fast catch and pull, slow recovery. Low drag also reduces impact loads at the catch in training at low ratings, 20-23.

Thank you all for the amazing feedback. A few points I'm gathering to work on:

• Bring my feet down more on the straps?
• Work on my hinge
• My reach isn't there yet
• My lean back is still too far back at times
• Bring down my drag (I'm at 124ish now)

I'm still struggling to make that connection where I'm not pulling with my back and purely with my legs. I've done so many pick drills on this but I'm going to keep hammering on it until I get it!
Thanks for the feedback again and please keep em coming as I will keep posting and hoping I can get a solid form going as I love doing this and really want to feel like I'm mastering it.

imaginarySoul wrote: ↑

March 19th, 2023, 8:26 am

I'm still struggling to make that connection where I'm not pulling with my back and purely with my legs. I've done so many pick drills on this but I'm going to keep hammering on it until I get it!

I always advocate rowing with alternate power in your legs. For example, use circa 70% power on your left leg, next stroke 70% on your right and then both for the next stroke. Repeat for as long as you want to, as it builds a good mind body connection so you can really feel what your legs should feel like when you use them properly.

Don't feel that it should be purely legs. It's mainly legs, but your upper body (arms, back and core) plays a significant part too.

Dangerscouse wrote: ↑

March 19th, 2023, 12:08 pm

imaginarySoul wrote: ↑

March 19th, 2023, 8:26 am

I'm still struggling to make that connection where I'm not pulling with my back and purely with my legs. I've done so many pick drills on this but I'm going to keep hammering on it until I get it!

I always advocate rowing with alternate power in your legs. For example, use circa 70% power on your left leg, next stroke 70% on your right and then both for the next stroke. Repeat for as long as you want to, as it builds a good mind body connection so you can really feel what your legs should feel like when you use them properly.

Don't feel that it should be purely legs. It's mainly legs, but your upper body (arms, back and core) plays a significant part too.

Oh well this is a pretty good tip! I'm absolutely going to try that as it definitely sounds like it's a perfect way to feel the legs through the drive. At least during warmup I'll try this

Try the reverse pick drill to ingrain a strong quick leg drive & delay opening the back. Also one-legged rowing to help develop a quicker leg drive, using a true one-legged form or Stu's way. I suggest a slightly higher drag factor to feel what a quick connection feels like. When you know the feeling, you'll be able to carry it over to a lower drag. jamesg knows what he's talking about.

Today I did 5,500m and did a nice and slow rate to keep my HR at zone 3. First time I was able to keep the whole workout in the zone!

Prior to the workout I did the reverse pick drills for 5 min at 10 damper setting so I could feel the drive. Man I've realized I absolutely was not "pushing" away as much as I should have been. Then during my 5k I lowered my drag down to 80 from the 120 I had last time. During the workout I also switched every once in a while to push more from one leg then swapped.
Man what a difference it was!

I forgot to set up the tripod so next time I do steady state I'll upload another vid!
Thanks for all the feedback!

imaginarySoul wrote: ↑

March 20th, 2023, 8:26 pm

Prior to the workout I did the reverse pick drills for 5 min at 10 damper setting so I could feel the drive. Man I've realized I absolutely was not "pushing" away as much as I should have been. Then during my 5k I lowered my drag down to 80 from the 120 I had last time. During the workout I also switched every once in a while to push more from one leg then swapped.
Man what a difference it was!

It's a very common mistake to pull not push, but when you realise what you need to do, you will start to see a big difference

imaginarySoul wrote: ↑

March 20th, 2023, 8:26 pm

Today I did 5,500m and did a nice and slow rate to keep my HR at zone 3. First time I was able to keep the whole workout in the zone!

Prior to the workout I did the reverse pick drills for 5 min at 10 damper setting so I could feel the drive. Man I've realized I absolutely was not "pushing" away as much as I should have been. Then during my 5k I lowered my drag down to 80 from the 120 I had last time. During the workout I also switched every once in a while to push more from one leg then swapped.
Man what a difference it was!

I forgot to set up the tripod so next time I do steady state I'll upload another vid!
Thanks for all the feedback!

This is great. You did what you needed to come to that realization.