Advice on my technique and training, again

[Hanzo]

I finally got around taking a new video today, and I was quite happy with how things was looking, until I had a look at the video. Seems I'm still cracking the arms too early? I got a lot of very good advice from the first video, so hopefully I can get some good feedback this time as well



For my training now, I try to get in 4 sessions a week. One AT2 session going at it for 1 full hour, with very short breaks every 10 minutes just to drink some water, no warmup or cooldown. Once a week I do a 40 minute session at UT1, again short break every 10 minute for water and no cooldown or warmup. I also do two interval sessions. I do about 10 minutes warmup, then start with a 4 minute row in my TR range, 3 minutes of relaxed rowing were my pulse drops to lower UT2 range before I start a new 4 minute TR sessions. I do 4 TR sessions with a 3 minute rest, then cool down doing 10 minutes of very relaxed rowing letting my pulse drop to UT2 or lower range before I get of.

I’m currently at 7:38 for my 2k, and my pb for 30 minute rowing is 7300 meter. I would like to push this to 7:30 blank, and 7500 meters for my 30 minute race. Is my training somewhat in the ballpark for improving, or should I be doing something else? I have been advised to check out the Pete plan, wolverine plan and the indoor sports interactive plan, and I will be looking into this shortly.

[hjs]

Looks fine, arms are not that much of a problem.

One thing, the stroke is to short, come up further on the rail, get the heals more off and get you chest closer to your thighs.

[Cyclingman1]

the stroke is to short, come up further on the rail, get the heals more off and get you chest closer to your thighs.

I second that. Also, this video is of an easy/slow stroke. That's fine, but what does it look like when you are getting after it? I like to see power being exerted.

[tcattell]

Hanzo, I think your arms are ok. I am concerned about your back, which opens up very early in the stroke. You would be more powerful if you better utilize the legs early, and delay the opening of the back until the legs are half way down. You may also be putting excess pressure on the lower back. Think of the initial pull through as "hanging" on the handle. If you do this, you will be less likely to open the back too soon. There are many good videos on this website, and on utube.

Nice ratio - easy recovery, quick pull though. You are doing great.

Tom Cattell

[Hanzo]

Thansk for the feedback all, atleast I'm doing alot better than I did when I posted my first video. I will work more on my forward swing, as well as not opening up my back. For some odd reason I find it hard not to open up the back right away, I really have to focus on. Shame I did not post a video shortly after I got the erg, removing bad habits is a LOT harder than just doing it right from the start!

[gregsmith01748]

I agree with the remarks so far.

I watched the video and to me it looks a bit better at the end than at the start. I saw one thing that might be helpful.
You are opening your back a bit early, but the big thing that I see is that at the beginning of the video you are really pounding the catch. You tense up and bam, you push with your legs and start to open your back all at once.

You might want to try to row with the PM showing the force curve display. You can experiment with variations in your stroke and see the effect that it is having. What you want is a nice smooth increase in force, a big fat area under the curve and a smooth slope down. I bet if you looked at yours you would see bumps.

When I did this, I discovered that I could accelerate a lot more smoothly, and row longer to get the same pace with a lot less violence in my stroke.

Not to say that I am all that great, but just so you have something to compare to, here is what my force curve looks like rowing at 19SPM, and about a 1:55 pace.

[COMike]

Greg,

I learned a ton from your post. I wasn't certain how to incorporate the "force curve" and you explained it brilliantly!

Thanks!

Mike

[rhr]

Looks fine, arms are not that much of a problem.

One thing, the stroke is to short, come up further on the rail, get the heals more off and get you chest closer to your thighs.

Looks better - good going.

I agree with Henry though, you could reach further for the catch, definitely lift your heels to get reach. If you get closer to the chain guard and "hang" on the handle you should delay opening your back early. You are still engaging the arms too early but I think they are all linked. Perhaps try to actively delay using your arms, really feel them being fully extended (like hanging from a bar) and your back opening before you whip them through. You could even consider doing a drill where you keep your arms straight and stiff and just use your legs and back only.

[Hillclimber]

Looks fine, arms are not that much of a problem.

One thing, the stroke is to short, come up further on the rail, get the heals more off and get you chest closer to your thighs.

Looks better - good going.

I agree with Henry though, you could reach further for the catch, definitely lift your heels to get reach. If you get closer to the chain guard and "hang" on the handle you should delay opening your back early. You are still engaging the arms too early but I think they are all linked. Perhaps try to actively delay using your arms, really feel them being fully extended (like hanging from a bar) and your back opening before you whip them through. You could even consider doing a drill where you keep your arms straight and stiff and just use your legs and back only.

rhr,
can uou explain "hang on the handle"? thanks!

[rhr]

Hi Damien,

By hang on the handle I'm referring to the technique of delaying using your arms during the stroke. A "gym" stroke is what we refer to when someone engages their legs, back and arms all at the same time. This will tire you out very quickly and see you on your backside off the back of the erg if you row strapless. Why? Your feet will lose contact with the footplates if you do all three at once. It usually means you will also struggle to get quick hands away at the end of the stroke. Your momentum is still all going the other way. Your knees will almost certainly break before your hands pass over them.

If you load your body at the catch, shoulders ahead of hips and arms extended and then drive with your legs, keeping your arms straight you will feel a "pull" against them like the feeling of hanging off a bar. Once your legs are almost fully extended only then do you engage your back and then finally you whip the handle in with your arms. I have seen either Bob, Jamesg or both refer to the stroke as 70% legs, 15% back and 15% arms (apologies if this is a misquote). Coming back down the slide after completing a stroke in this manner is natural. You are able to get quick hands away at the finish, your momentum will now allow you to reverse the correct sequence back to the catch. Namely arms then back and then legs. If you use your back and arms to early you have to pull against the foot straps to get you back up the slide for the next stroke.

[rhr]

Video of my technique. Hopefully the link works. Hanzo does the "reach" concept at the catch make sense watching this?!

[Hillclimber]

Hi Damien,

By hang on the handle I'm referring to the technique of delaying using your arms during the stroke. A "gym" stroke is what we refer to when someone engages their legs, back and arms all at the same time. This will tire you out very quickly and see you on your backside off the back of the erg if you row strapless. Why? Your feet will lose contact with the footplates if you do all three at once. It usually means you will also struggle to get quick hands away at the end of the stroke. Your momentum is still all going the other way. Your knees will almost certainly break before your hands pass over them.

If you load your body at the catch, shoulders ahead of hips and arms extended and then drive with your legs, keeping your arms straight you will feel a "pull" against them like the feeling of hanging off a bar. Once your legs are almost fully extended only then do you engage your back and then finally you whip the handle in with your arms. I have seen either Bob, Jamesg or both refer to the stroke as 70% legs, 15% back and 15% arms (apologies if this is a misquote). Coming back down the slide after completing a stroke in this manner is natural. You are able to get quick hands away at the finish, your momentum will now allow you to reverse the correct sequence back to the catch. Namely arms then back and then legs. If you use your back and arms to early you have to pull against the foot straps to get you back up the slide for the next stroke.

rhr, thanks for the defiition. thankfully, i've taken to that component of the stroke quite naturally, and can say hanging on the handle is not one of my many technique challenges. i hope to post a vid here soon for you sharp guys to critique.

re 70% legs: funny, i was just explaining at a party last night that rowing is mostly legs, to a rather skeptical audience. it seems most see it as upper body only.

[dblinden]

http://www.row2k.com/video/Rowing-101-- ... IN_vWdMvIU



Finally, one training video that addresses all of the basic and more complex aspects of developing good form on the erg.

Hope this helps - Dennis L

[Bob S.]

Neat!

[vedatel]

If you load your body at the catch, shoulders ahead of hips and arms extended and then drive with your legs, keeping your arms straight you will feel a "pull" against them like the feeling of hanging off a bar.

rhr: i'm new to rowing and to this forum; first got interested after seeing Frank Underwood row on House of Cards. i'm using the rowing machine as an enjoyable exercise, not for competitive training, and may join a local rowing club this summer to go out on the water with my wife and sons. this is my first post: i use a concept 2 model C at a fitness club in Milwaukee. as you suggest, i try to "front load," but i feel no resistance or pull against my hands at the beginning of the stroke. so my legs are not getting as much of a workout as i'd like. is there another model of the concept 2 line that gives that resistance at the front load? possibly the machine may need maintenance. is there anything we could check? i tried a different manufacturer at a sporting equipment store. it did seem to provide the resistance right at the beginning of the stroke, so i'm hoping the concept 2 model C (or a later model?) can do the same. any suggestions? ...