Please comment on my technique - video

[jrkob]

As suggested by @Citroen, I'm posting a video I took this am at the gym downstairs.

I don't know to what extent this will be helpful, I'll give a short background as I'm a new poster. Late last year my blood pressure (BP) started to drift higher (140/95), this was a problem as I'm a pilot and the Medical Examiner was beginning to threaten not to renew my medical certificate. So I started exercising, before, I was doing zero exercise (absolutely none). Within a month, my BP collapsed to 125/85, and I am now routinely below 120/80. My primary objective has been achieved. I'm lucky to have a large gym in the building where I live, with plenty of equipment. What drove me to pick the rowing machine: low impact exercise, all body workout, I seem to be the only one using it so it's always free when I go, and... it just looks really really cool.
My primary objective having been achieved I could just keep doing what I'm doing, problem is now I'm a little bit hooked and I feel I'd like to improve. I feel going the extra mile would benefit further my cardiovascular system, my spirit, my overall well being.

So. I went to YouTube late last year, watched a few videos for beginners, but reality is I don't really know:

1) if I'm doing it right, and
2) what I could do to improve performance. After warming up this am I went for a 5K which is my usual exercise (I also do some 45' at a slower pace from time to time). I focus on consistency per split and 25' is how long it generally takes me so this one is typical. My average HR was 156 and Max HR was 165 (my usual resting HR during day time is about 70. 85 as I am typing this). I appreciate that this is poor performance. I'm neither tall not muscular as you can tell from the video so I'm not expecting the performance I see elsewhere on this forum. I just would like to improve from where I am now. I just don't know how and this is what I need to know.

To this effect and help you provide comments, I'm posting a video of my technique during warm up, and the result of my 5K.
Note: I have made an effort not to use the feet straps on the video to show myself that it is, indeed, possible not to use them. During the 5K, I use them, but, and unlike what I have claimed in another thread, I don't think I "yank" on them. Not to that extend. I realise that I use them mainly so as not to... fall on my back after each stroke ! I don't really use them to pull myself. I feel that something here is going to need to be improved.

Thank you.

https://youtu.be/kakvbgRJUh4

[winniewinser]

Looks quite hard to move that chain and I notice the damper setting is high. It'd be worth checking the drag factor (which can be done on the monitor) and perhaps adjust it to something around 110-120. A higher settings doesn't equate to a higher workout just a harder experience.

Other will be better place to talk technique.

[jrkob]

I should have mentioned the drag factor.
Yes I have set the damper at the position that equals to a drag factor of 120, which is position 8 at the moment. I strongly suspect that our rowing machine has never been serviced since we got it years ago. Since we're on the subject: does this rowing machine needs to be regularly serviced ? If yes perhaps I can talk to the management office about it.
I don't mind using a less... lol... manly drag factor if you guys think it's better.

[winniewinser]

I should have mentioned the drag factor.
Yes I have set the damper at the position that equals to a drag factor of 120, which is position 8 at the moment. I strongly suspect that our rowing machine has never been serviced since we got it years ago. Since we're on the subject: does this rowing machine needs to be regularly serviced ? If yes perhaps I can talk to the management office about it.
I don't mind using a less... lol... manly drag factor if you guys think it's better.

It could probably do with a clean of the fan cage at least. If the bungee is slack on the return then that may need looking at. Some 3in1 oil on the chain is another regular service item.

120 is not too high DF but as you are quite light you may benefit from exploring other options of a lower DF. A faster leg drive and longer recovery.

One thing that is noticeable is that your shins go past vertical at impact so you over compress. Back is a little rounded so try and sit taller with shoulders back. I am no expert though.

[Sakly]

Hi,

Before trying to work at different drag factors to find out your personal preference, I would tweak the body position.
1. You overcompress at catch
2. You have rounded back throughout the catch and drive
3. You have weak hip swing due to improper back positioning
4. Your arms are too low at catch, no straight line of arms and chain -> weak power transfer to machine
5. Recovery movement pattern is not very sorted -> gets you in a bad catch position
6. Your feet could be a tad lower probably

Try to sit down tall with a straight back when you start, then:
- straighten your arms, lean forward using the hips, not a rounded back
- then bend your legs and roll forward - due to the forward lean you will nearly automatically not overcompress
- at catch get your arms at chain output height of the machine, build a straight line with your arms and chain
- then press through your feet with a stable straight back and straight arms, try to be much faster as in the recovery movement
- first straighten your legs and open your hips before you pull with your arms to finish

Perhaps you should search for some YouTube videos for drills to learn these stuff. Dark Horse, Training Tall were channels I liked most.

[robhely]

The first thing I noticed with your video was that you weren't extending your arms fully before starting to bend the legs upon return. The return felt rushed and didn't set you up well for the catch.

I'm definitely no expert, but I've been watching a lot of videos on technique, I'd also agree that Dark Horse Rowing is one of the best channels for drills and technique. I've found it really helpful to do the "Pick Drills" and often use this as part of my warmup.

[iain]

In no position to comment as my technique is poor. but of all the points mentioned, I think the most important ones are pivoting from the hips and making sure you keep your hands high to the catch. The former puts strain on your back and may lose some of the leg drive while the latter means the start of the stroke is lost as you are pulling your arms up rather than extending the chain. The other thing I would say is to try and slow the recovery and, if possible, push harder (quicker) with the legs. You are going both ways at a similar speed. remember that you get no credit on the monitor for going back to the catch, while a more powerful powerstroke will keep the flywheel spinning faster until the next catch. Rowing is unlike most other exercises as it is intermittent, so you can work harder during the 1/3 of the time you are in the powerstroke and use the slower slide up the slide to recover for the next stroke. probably easier to speed the drive on a little lower DF, as an old lightweight I use 105 - 115 DF.

I know it is dauting thinking of all the points raised. Probably easier to concentrate on the points in turn, but the 3 i mentioned should be reflected in a faster pace so can directly be compared.

Hope it goes well.

Iain

[jamesg]

Main problem is the recovery sequence, it's all wrong.

The correct recovery sequence that makes the legs do a lot of work, is arms away first, then swing, then slide. This puts us with shins vertical at the catch, knee angle at 45°, which is a strong posture.

The catch can then be taken fast with the legs, where the muscle is. The joints that can do a lot of work are knees and hips; but we have to make it possible: a problem of posture and sequences.

The only missing item on C2 ergs is the front stop, at about 45cm from the heels, as in boats. But it causes problems for those who haven't been afloat, getting the slide too near the feet.

NB such a stroke is very hard work, so you'll need to keep the rating down. Management of effort and hence HR is best done via the stroke rate, maintaining high the work content of each single stroke.

[Dangerscouse]

I don't mind using a less... lol... manly drag factor if you guys think it's better.

Don't overthink the DF. If it feels right, then it probably is right, but also don't be afraid of changing it up or down. It's quite common for people to think it's going to make them faster if they just find out what everyone else uses.

Having rowed from everything from 220 to 110, I can honestly say just find what DF you like and feel comfortable with. I've settled on circa 123 for a while now.

[Tsnor]

Comments above about technique are correct. Your technique needs some changes.

Start with basic youtube videos
https://youtu.be/zQ82RYIFLN8 Correct Rowing Technique (Concept2 Australia)
https://youtu.be/oP6OR-G7AxM Common Rowing Technique Errors (Concept2 Australia)

I'd start by getting your arms/back/legs sequence correct. Keep the legs down until you've set your FINAL back position and have your hands fully extended. There are other equally valid places to start.

Compare your video to the "Common Rowing Technique Errors" video. Make adjustments.

Post a new video once your technique changes have stabilized.

Rowing technique is important to keep from getting hurt, especially as you get stronger.

[mict450]

Great advice given by the members. Your stroke looks weak because your sequencing is incorrect. Work on pick drill & reverse pick drill to ingrain proper sequencing.

Your back is rounded because you're sitting on your back pockets. IOW, you're slouching. Listen to what your mama told you and sit up. Feel for the two bones in you buttocks roughly at the level of your bum hole. That's what you should be sitting on.

You're opening up your back prematurely, and robbing the power of your leg drive.

Work on correct form & sequencing and power and performance will naturally improve and keep you injury free.

FWIW, your form and splits are a lot better than mine was when I first started.

[jrkob]

Fellas a thousand thanks for your feedback and advice here, this is really really helpful.
I have combined your comments and tried to address them today to the best I could. I'm sure it's still not perfect so could you take a look again (I post another video below) and let me know what you think ?

https://youtu.be/9yOFER0q3V0

With respect to the drag factor, before deciding on 120, I tried from 110 to 130 in increment of 5 and 120 seemed to be giving me the highest Wattage for a given perceived effort so I went with this.

1. You overcompress at catch

I have tried to fix this by having my shins no more than vertical during the catch. I think I no longer overcompress correct ?
But I think I know why I was instinctively overcompressing: my arms and legs are short, I was trying to maximise the amount of chain pulled by leaning forward as much as I can. Assuming that it is now correct that I no longer overcompress, I am left with even less chain to pull.
Is this a problem ?

You're opening up your back prematurely, and robbing the power of your leg drive.

Could you clarify this bit please ?

Again, thanks for all the help.

[Sakly]

1. You overcompress at catch

I have tried to fix this by having my shins no more than vertical during the catch. I think I no longer overcompress correct ?
But I think I know why I was instinctively overcompressing: my arms and legs are short, I was trying to maximise the amount of chain pulled by leaning forward as much as I can. Assuming that it is now correct that I no longer overcompress, I am left with even less chain to pull.
Is this a problem ?

Catch position looks better now and should feel more stable for you. But you leave some power on the field as your recovery sequence is not as good as it could be and therefore your back angle is not in an optimal position. When you first straighten your arms, then lean forward, then roll forward bending your legs, your catch will even be stronger while you are in a very stable position to transfer power. This will also help to solve the second problem below.

You're opening up your back prematurely, and robbing the power of your leg drive.

Could you clarify this bit please ?

Again, thanks for all the help.

It means you are opening your back to early after the catch. Due to missing lean forward and opening early, you get less power from your legs as your position to transfer power from your legs is lost. As said above - if you lean more forward using a proper recovery sequence without overcompressing, you will have a solid position to get power from your legs transferred to the handle and then opening with a hip hinge during/after your leg drive (movements are a bit blending over).
If you are doing so, the shorter drive is no problem, as you can put much more force to the handle which means faster drive and gives you better results.

[jrkob]

Got it ! I now understand why this is important. It's not like I have a lot of power to spare so I need to make sure that whatever I can produce is not wasted lol.

I will try it again tomorrow and post another video.

[jamesg]

Better. But relax, there's no need to keep your arms high in the air and under your chin at the finish.

See https://www.concept2.com/indoor-rowers/ ... que-videos

When rowing/erging, the boat/flywheel are moving fast. You have to move fast at the catch to reach that speed as soon as possible. This is done by slamming the legs down as hard and fast as possible. Don't worry, they're strong and can do it.

Your cardiovascular systems may not be as capable as your muscle. Not a problem, those systems will get used to it in their own good time. There's no hurry.