Help with technique (beginner)

[borchgrevink]

If possible, could someone give me a few hints on what I do correct and wrong?

See video: https://goo.gl/photos/qyAa1uQfCXTtSUss7

Thanks

[Bob S.]

Shins are far past vertical at the catch.
Knees come up far too early on the recovery.
Hands drop too low at the finish of the drive.
There is almost no body swing in either direction.
The recovery to drive time ratio is just about 1:1. It should be much higher, even as much as 5:1. At the lowest it would be just a bit higher than 1:1, but then only in an intense sprint.

[jackarabit]

Who makes your rower? It is not a C2. But you have bike shorts with the sponsor logo of a Tour de France-winning team and World TTT champ as of last week so all is forgiven! Jack

[borchgrevink]

Thanks alot.

As I say, I am a beginner, and with no one to ask but guys here online, I'm bound to have a long way to go... Also, down in my basement nobody sees my outfit (except everybody on the Internet...)

Two follow up questions:

1) How much should the upper body swing? Is between 11 and 13 o'clock correct?

2) Regarding ratio, you say recovery phase should be much faster?

It is a Casall R600 v2.

Thanks alot!

[hjs]

Thanks alot.

As I say, I am a beginner, and with no one to ask but guys here online, I'm bound to have a long way to go... Also, down in my basement nobody sees my outfit (except everybody on the Internet...)

Two follow up questions:

1) How much should the upper body swing? Is between 11 and 13 o'clock correct?

2) Regarding ratio, you say recovery phase should be much faster?

It is a Casall R600 v2.

Thanks alot!

You keep your body to straight, no rocking over from the back, back and forth.
The stroke is very soft and slow.
The recovery is way to fast, you go just up and down the slide. The drive should be strong, the recovery easy and relax.

But can,t speak for your machine and the way it gives resistance..

[jamesg]

The 6 minute tutorial on the Casall site is not bad, tho' the machine shown is not the Casall:
http://store.casall.com/fi/collection-1 ... rower-r600

[jackarabit]

At James' linked site I see a video of the Casall followed by a video of the washtub cum hardwood marque. The sit up and beg, don't hurt your back form of the demonstrator on the Casall suggests the OP is an attentive student who has followed a bad shaman.

[jackarabit]

Recovery time to drive time generally in the ratio of 2:1 or 3:1. Those of us who have access to the Casall demo video will no doubt notice the rather extreme incline of the rower beam which, imo, may encourage both gravitationally-induced "rushing the slide" and overcompressing thighs and shins at the catch.

[Bob S.]

2) Regarding ratio, you say recovery phase should be much faster?

No, just the opposite. The ratios I mentioned, 1:1 and 5:1 are time ratios. The 5:1 meant that the recovery would take 5 times as long as the drive. The average drive takes 0.7 +/- 0.2 seconds. at 20 strokes per minute (spm), the total stroke time is 3.0 seconds, so the recovery time would be 2.3 seconds. This would give a recovery to drive time ratio of 2.3/0.7, i.e. about 3.3:1. At 40spm, the total time is 1.5s, so a ratio of 0.8/0.7, about 1:1. Above 40spm, rowers are often shortening the length of the stroke, so that the drive time is somewhat less than the 0.7 average. The 5:1, oar possibly 6:1 is the opposite extreme and applies to stroke rates as low as 10-12spm, used for things like training on technique, warm ups, and cool downs. As another responder said, the drive should be quick and the recovery slow and relaxed. Sneak up on that next catch. But - at the start of the recovery - get your hands away quickly (and smoothly) on past the knees before those knees start to rise. Then take your time on the rest of the recovery. Your hands should not have to follow a roller coaster path going over your knees.

[Bob S.]

The 6 minute tutorial on the Casall site is not bad, tho' the machine shown is not the Casall:
http://store.casall.com/fi/collection-1 ... rower-r600

The video (0.49 minute) I saw on that site appears to show the same machine as shown above on that page, but the technique was all off. It was almost exactly like what the OP showed on his video, so I am guessing that he used that as a guide. I didn't see any tutorial.

[borchgrevink]

Thanks alot guys! I'll try some sessions with these suggestions and will try to make another video soon to see if I'm a slow learner... haha

My only "problem" with rowing is some pains in the lower back, especially if I row intervals. Could be technique or could be just a bad back. Therefore I feel that going much back and forth with upper body is worse for my back.

I mainly use rowing as a secondary activity besides my main activities running and cycling.

[jackarabit]

The best approach to increasing forward lean and layback is one of judicious gradualism. I don't care for absolutes such as "You'll hurt your back!" On the other hand, one may well hurt one's back/knee/elbow/rhomboid/etc! It is entirely the responsibility of each of us to determine our fitness for taking on a new activity. I applaud the OP's caution with regard to potential for injury. Jack

[jamesg]

I didn't see any tutorial.

It appeared of its own accord after the lady with no technique on the Casall machine. Maybe that was the OP?

The 6 minute video was on a waterrower; technique somewhat exaggerated but certainly he was working hard.

[jackarabit]

Apparently the order of the videos is randomized after the initial Casall demo. Sometimes I get Josh "The Slosh" on the water stirrer and sometimes C2 Girl on the Morrisville Miracle.

[mdpfirrman]

As a newer rower with the goal of competing some this Winter, I was wondering the same thing. I've managed to get to some decent (but not great) times just starting out around 8 months ago casually at my gym. After reviewing many videos, I've come to the conclusion my form sucks.

http://www.concept2.com/files/pdf/us/tr ... esUsed.pdf

Found this to be helpful myself even knowing what the heck anyone is referring to in the first place.

I've added in one more day of training to just screw the time and work on form. What I did yesterday was work on the pull and finish (no legs) for 50 strokes, then added in body swing for 50 strokes (moving back and forth without slouching and keeping my shoulders up), then I went into the full recovery adding in the legs and full row. Did this at the beginning and after every 2000m until I had done 30 minutes. I was noticing that I wasn't extending my arms enough out over my knees fast enough and this helps me to remind myself to do it. I'm hoping to make it a habit by doing this once a week.

https://www.youtube.com/watch?v=zQ82RYIFLN8

I literally did this video at the gym. Start the video after around 45 seconds. These two things help you immensely to remind yourself of form.