First Week with Dynamic Indoor Rower

[CharleCarroll]

My first workout on the Dynamic Indoor Rower I found myself missing the old Model C2 on slides. The second workout I fell in love with Dynamic Indoor Rower.

The third workout, which was yesterday, was a disaster. Less than halfway through the workout my back began to ache. By the time I completed the workout I was questioning whether I had been foolish in purchasing a Dynamic Indoor Rower? How was I going to work out on it if it hurt my back? Was it practical for someone with my back problems?

In retrospect the question I should have asked is whether the dynamic indoor rower was a practical choice for someone who doesn’t think about what he is doing?

Yesterday’s aching back begins with what Concept 2 describes as “an ideal force curve.” It would be hard to put into words how excited I was to discover that Concept2’s ideal force curve is my force curve. Without giving it so much as a second’s thought I mistook this for proof that all the hours on the Model C on slides and the years of sculling on water had finally paid off. In short I made the mistake of assuming that I had become a technically proficient sculler. I looked at what Concept2 calls the ideal force curve and thought to myself, Holy cow! I produce this sort of curve, albeit not with such a high peak, nearly every stroke. I then extrapolated, Doesn’t an ideal force curve indicate that I have mastered the elements of good technique? Of course it doesn’t, but I wanted so much to believe it does.

All the force curve shows is that I have learned how to apply solid effort from the beginning to the end of the drive. But is this the same thing as having learned how to row with correct posture and a proper technique that reduces risk of injury?

As I struggled with the above question I realized that I had become fixated on preserving an ideal force curve and that this fixation was distracting me from where my concentration should be.

For example, I assumed that I was using my back and legs together to take the catch and that they were in sync. But were they really in sync? How would I know if all my attention was devoted to watching the force curve? Similarly I thought I was rowing in a way that would move a boat well. But was I? Had I actually mastered the elements of good technique? How could I tell if my only thought was the shape of my force curve?

The answer to these questions was in my aching back. But I couldn’t see it because I was only seeing my force curve.

When finally I realized this it became clear that it was time to analyze what I might be doing wrong. Did I have too much forward lean? Was my back hyperextending at the finish? Was I keeping my pelvis in a neutral position? Was I supporting my spine by keeping my core tight?

The only way to answer these questions was to stop looking at the force curve — that is, start rowing with eyes shut and concentrate exclusively on posture and moving my body correctly. Accordingly I shortened both ends of the stroke and sat taller & straighter — but not rigid — and kept the core tight at the finish. Whenever I felt the slightest pain in my lower back I corrected for it by changing how hard I pulled, my stroke rate, my posture, and how I moved my body.

[lindsayh]

would be worth filming a few minutes of at different paces and posting it here via a link to YouTube - get some opinions of technique

[jamesg]

My limited experience of single sculls, Dynamics and slides is that it's far too easy to work hard and fast on these. Both posture and technique are more critical than on stationary machines. So it pays to a) learn how, and b) take it easy, as you've been doing.

Probably not your case, but a frontstop, 50 cm behind your feet as in a single, might help with both recovery (arms, swing, legs) and pull sequence: legs, back, arms. The aim of course is to get our weight forward on the feet and use it when it's there.

[CharleCarroll]

would be worth filming a few minutes of at different paces and posting it here via a link to YouTube - get some opinions of technique

Hi Lindsay,

I am a bit short for time and I have not had enough hours on the new Dynamic Indoor Rower to feel comfortable being videoed. But I can give you a link to my YouTube Channel.

https://www.youtube.com/user/CharlesCarroll1

I might mention that last March I had a L4-L5 anterior/posterior XLIF fusion. In October, with my surgeon’s permission, I started low intensity workouts on the Model C on slides. I am hoping to return to the water sometime in the next few weeks. I might also mention that I am 69 years old and small (168 cm, 70 kg).

I am not hoping for extraordinarily low splits. My goal is to get back on the water, scull and erg as well as I can, and enjoy my sport.

I have been thinking about the Dynamic Indoor Rower since it became available. I also, of course, have been thinking about a RowPerfect.

I will refrain from commenting on the RowPerfect simply because I have not had enough time on one.

The Dynamic has been a pleasant surprise. The PM5 so far has been showing improved results for what I believe are improvements in technique.

As an on-water sculler I am aware that working out on an erg is not the same thing as working out in a flat water racing shell. The most glaring example of this — leastwise in my mind — is that good on-water body movement on an erg is not a guarantee of good bladework on the water. But after I have had more opportunity to workout on the Dynamic maybe I will change my mind about this. After all, good bladework is all about being on time and the Dynamic was specifically designed to reward good timing ...

But enough for now. Thanks for the suggestion.

Warmest regards,

Charles

[CharleCarroll]

My limited experience of single sculls, Dynamics and slides is that it's far too easy to work hard and fast on these. Both posture and technique are more critical than on stationary machines. So it pays to a) learn how, and b) take it easy, as you've been doing.

Probably not your case, but a frontstop, 50 cm behind your feet as in a single, might help with both recovery (arms, swing, legs) and pull sequence: legs, back, arms. The aim of course is to get our weight forward on the feet and use it when it's there.

Hi James,

I am one of those people who cannot use a stationary machine. I am always envious whenever I see anyone at my club on one.

I, however, could not agree more that getting weight on the feet at the catch is absolutely imperative. I cannot take a good catch if I have not transferred most of my weight from the seat
to the stretcher.

Warmest regards,

Charles

[CharleCarroll]

Further thoughts on the Dynamic Indoor Rower ...

Question: Whether a rower should just hang off the oar handle, or try instead to simultaneously deliver effort to the handle and to the foot stretcher?

“The catch is where you transition from a relaxed recovery to absolute power. On the Dynamic [Indoor Rower] this transition requires precise timing. Here the athlete is challenged to simultaneously deliver effort to the handle and to the foot stretcher to effectively transfer the work of the drive to the flywheel. Just like the connection the athlete makes between the oar handle and the footstretcher in a boat, the Dynamic requires precise timing at the catch. There are many different ways to apply power but all of them require a commitment to leg drive, activation of the glutes and effective length … While it may be tempting to row at higher stroke ratings we recommend practicing length, rhythm, and ratio at stroke ratings typical of training and racing on water. This focus will result in more effective speed.”

http://www.concept2.com/indoor-rowers/t ... on-dynamic

This afternoon I played with the catch. The first thing I tried was to uncouple the draw and the drive — that is, I did not use the lats to pull back on the handle. Instead I merely hung from the handle, much like you would hang from a parallel bar without trying to pull yourself up, and used the legs exclusively to drive off the stretcher. The result was that I was able produce Concept2’s ideal force curve.

Next I recoupled the drive and the draw — that is, I tried to simultaneously deliver effort to the handle and to the foot stretcher. Again I was able to produce an ideal force curve, only this time with a higher peak.

Does this settle the question about whether a rower should just hang off the oar handle, or try instead to simultaneously deliver effort to the handle and to the foot stretcher?

As Fairbairn says, “Coupling the drive and draw is about the most difficult art of timing in rowing.” (“Steve Fairbairn on Rowing,” p. 440) It may be a harder way to row, but it is also the more rewarding way. And I have the Dynamic Indoor Rower for evidence.

[jamesg]

Question: Whether a rower should just hang off the oar handle, or try instead to simultaneously deliver effort to the handle and to the foot stretcher?

No choice, we can't pull the handle without applying force to the stretcher, that's what it's there for. It's what we do.

But how to do it: if referring to pull sequence, the usual way is legs, swing, arms. This is what gives the "hang off" impression and is the most economical stroke, using one set of muscles at a time, starting with the largest. We can relax what needn't be engaged, both before and after use.

I think this shows it clearly enough:
https://www.youtube.com/watch?v=Pf84O5cTWY4

[CharleCarroll]

>> Question: Whether a rower should just hang off the oar handle,
>> or instead try to deliver effort both to the handle
>> and to the foot stretcher concurrently?
>
> No choice, we can't pull the handle without applying force to the
> stretcher, that's what it's there for. It's what we do.

My fault, James,

I should learn to write more clearly. I was trying to make what is a familiar distinction to on-water rowers — that is, whether at the catch to hang passively from the oar handles, or to actively pull back on them.

Pulling back on the oar handles is known as “arms grabbing,” among other names, and among many coaches is considered a fault to be overcome.

>> referring to pull sequence, the usual way is legs, swing, arms
>> ... using one set of muscles at a time

In other words, segmented? Which is how I have been taught to think of what you have just described.

It seems to me that the sculler in your link, Zac Purchase, is in the recovery a good example of body movement that to a fairly significant extent tends towards segmented. But not rigidly segmented! I say this because as I watch the video in slow motion I see Mr. Purchase blend each segment, one into the next, beautifully.

The drive, however, is a different matter. He lifts the oar handles to enter the blades and then pulls back with his upper lats while he simultaneously pushes off the stretcher with his legs. From there legs, back and arms work together simultaneously in natural synchrony. I would not describe this as a segmented drive.

Of course Zac Purchase is one of the world’s elite scullers.

Nice video, though …

Warmest regards,

Charles

[CharleCarroll]

Dear All,

For years I have been writing descriptions of how I want to execute the turnaround at the catch. None were satisfying. But now, with 250,000 meters on the Dynamic Indoor Rower, I wonder if I haven’t found one?

Let’s begin with defining the beginning of the catch as the furthest point of the handle towards the stern. (cf RBN Volume 8 No 84, March 2008)

What the Dynamic Indoor Rower has shown me is that at this point I should be (1) approaching the end of the slide and (2) ready to start raising the oar handles to begin blade entry while (3) simultaneously tilting the pelvis posteriorly (i.e. bowards).

I write “approaching” because there will still be a tiny bit of movement into the stern as I tilt and the seat moves a centimeter or two closer to the heels.

Of course what I have just described is timing during the turnaround at the catch when I am on the water. If the timing is correct, I should finish the slide as the blades are fully immersed. These two things should happen simultaneously. Done correctly they put me in a position to start the drive off the stretcher with my buttocks.

Now, if the Dynamic Indoor Rower has taught me anything, it is this — that being in the correct position to start the drive off the stretcher with the buttocks is the most efficient way to use the slide to generate power. For some I am sure this would be a minor and very obvious point. But for me it is a revelation.

Cordially,

Charles

[jamesg]

being in the correct position to start the drive off the stretcher with the buttocks is the most efficient way to use the slide to generate power.

Perfect.

[CharleCarroll]

being in the correct position to start the drive off the stretcher with the buttocks is the most efficient way to use the slide to generate power.

Perfect.

Agreed, although I might add that paying attention to the correct placement of the blades is also important. I say this because I have a tendency to rush the slide and this results in a lot of missed water at the catch.

So how can I stop missing water at the catch?

Isn't the simple answer not to push off the stretcher until the blades are adequately immersed?

So one of the things that I have been using the Dynamic Indoor Rower to work on is being less hurried as I come up the slides. To quote Harry Mahon, “It is the ability to be poised forward on the front of the slides before the blade is in the water that allows us maximum efficiency. There is a point when you don’t have to do anything except make sure that you are connected.”

Rushing the Slide is a common rowing technique error. “Moving too quickly toward the catch will prevent you from having an efficient rhythm and causes ineffective rowing. Give yourself time in the recovery to breath and set up the right positions for the work of the drive.” https://www.youtube.com/watch?v=oP6OR-G7AxM

Warmest regards,

Charles

[CharleCarroll]

One more thought! It comes from yesterday's workout.

I focused on staying inside Dr. Jean Dubousset’s Cone of Economy. This forces me to reduce the angles of lean at the catch and finish. One o’clock at the catch/eleven o’clock at the finish! I also found myself sitting up a bit straighter.

The surprise is that keeping the center of gravity within Dubousset’s Cone of Economy results in two things: a force curve close to ideal and lower split times. I only experimented with keeping my center of gravity within Dubousset’s Cone of Economy because it is easier on my body and I feel stronger when I do. What I had not expected to see is a decrease in split times. In fact I had expected to see an increase. Doesn’t reduced lean at the catch shorten drive length? So how can I see lower split times if I have shortened drive length?

If the Dynamic Indoor Rower has taught me anything it is this — being in the correct position to start the drive off the stretcher with the buttocks is the most efficient way to use the slide to generate power.

If there is any question of this, I need look no further than this afternoon’s workout for proof. Too much forward lean at the catch makes it impossible to start the drive off the stretcher with the buttocks. So length at the catch is not the most efficient way to generate power. Rather the most efficient way to generate power is being in the correct position to start the drive off the stretcher with the buttocks. While excessive forward lean is an exaggeration and for this reason can be very showy, it is also proof that I have rowed past my strong point.

[CharleCarroll]

If more proof is needed, study video of Ekaterina Karsten’s body angles at the catch and finish — One o’clock at the catch/eleven o’clock at the finish!

https://www.youtube.com/watch?v=9GJrOZE ... ploademail