New Rower Technique Question

[satjat]

I am an overweight guy who has spent most of my time in the weigh loss forum but I have a technique question. I have only been rowing on the Concept2 for about 10 days.

I have some pain in my left hip. I can tell the difference between "haven't worked out in a while discomfort" vs. "I am doing something wrong discomfort".

My big issue I believe is my Recovery into my Catch. Being overweight, let's just say my gut prevents me from coming as far forward as I would like to get me the full range of motion that I want during my drive. So to get forward as much as I can during the recovery my legs kind of separate (like doing a butterfly stretch..but not that drastic)...my shins are no where near vertical to the ground. So I think my Drive is flawed because my legs don't really straighten out until the end of my drive. Don't really feel anything in my quads because I think I am pushing off with muscles in my hips instead.

I am not an orthopedist...but that is what I think the problem is.

So my question for the forum is....do I focus on correct form and come forward on the recovery/catch as much as my body allows...hoping that I lose the gut in the first place...or do I continue to spread my legs during that phase to get a larger range of motion?

Appreciate any constructive feedback.

Thanks.

satjat

[Citroen]

So my question for the forum is....do I focus on correct form and come forward on the recovery/catch as much as my body allows...hoping that I lose the gut in the first place...or do I continue to spread my legs during that phase to get a larger range of motion?

Don't spread your legs too far. The gut will move as you get fitter and shed some pounds. Getting good technique ingrained is more important.

Take a look at http://www.concept2.co.uk/weightloss/interactive.php

For the imperial weight on that web page 14lb == 1st. Since you weigh 241b that would be 17st 3lb.

[Bob S.]

So to get forward as much as I can during the recovery my legs kind of separate (like doing a butterfly stretch..but not that drastic)...my shins are no where near vertical to the ground. So I think my Drive is flawed because my legs don't really straighten out until the end of my drive. Don't really feel anything in my quads because I think I am pushing off with muscles in my hips instead.

Appreciate any constructive feedback.

Thanks.
-
satjat

You imply that you start your drive with your legs short of the usual starting position and yet do not have your legs straight until the end of the drive. This seems very contradictory, i.e. starting short and ending late. In your case, the legs should be straight even earlier than normal. Think of the start of the drive as if you were jumping up from a squatting position. Some describe it as an explosive push with the legs - but it is important to avoid any bending forward of your back, i.e. don't shoot your butt - get as much of that power out of your quads as you can. It is O.K. for your shoulders to move back, relative to your hips as you complete the straightening of the legs, but there should be no break at your elbows until your knees are all the way down. Ask someone to watch you to make sure that you are sticking to this technique. It is legs, back, and arms. The leg drive and arm pull are separate and the backswing of the back sort of bridges the two.

Bob S.

[jrgibb]

Having your legs spread when you start the drive will cause you problems. Think of a straight line for the drive through your legs, torso and back where all the force is being driven. If you'r legs are spread this force is going to be transferred laterally and muscles in your upper legs, hips, back and abs are going to be working to counter this lateral force.

Recover back to a position (where ever that is) where you can maintain the correct leg position for the drive.

I'd also suggest you row at a stroke rate where you can maintain the correct position / posture. So row steady, you can adjust the pace accordingly. Guess you want to get a good CV workout for weight loss so suggest you don't go much over 28 SPM.