Intro and question

ted · Post by **ted** » August 22nd, 2007, 9:17 pm

Hi,

I used to be a regular here but left for a while to "pursue other interests." Well, I've bought a model C (after selling my old one) and am getting back into rowing with the notion of making it to the CRASH-B in February.

So, it's been almost a year since I've rowed and need to get back into fighting form quickly. The problem is that I have a rather weak lower back and don't want to screw it up while rowing. I've never had serious back problems, and would like to keep it that way.

I'm 52, 5'7", and about 150 lbs. I've been keeping in relatively decent shape by lifting weights and some biking. While I do some exercises for my back and my core abs, I think some of the training I'll be doing will stress my back. Are there any suggestions as to what I can do? Exercises, stretches, rowing technique, etc...?

Thanks,

Ted

PaulS · Post by **PaulS** » August 23rd, 2007, 9:20 am

Get the new technique DVD from C2 (call and ask for it, they do not charge for it.) Fight the urge to begin too quickly, and make sure to get your technique in order from the beginning. Use a Higher Damper setting and go through the motions slowly, as you feel you can increase speed and pressure, reduce the DF to avoid shock loading of your back.

Long term steady progress will get you farther much faster than short bursts of progress interrupted by injury that requires recovery and restarting.

Welcome back.

ted · Post by **ted** » August 23rd, 2007, 10:04 pm

Thanks Paul.

I'll get the DVD and watch it.

I'm a little surprised that you recommend starting with a high damper setting. Wouldn't this put more strain on my back? I usually row in the 3 to 4 range.

I'll give your suggestion a shot.

Are there any back strengthening exercises you recommend? Right now, I do reverse crunches using an exercise ball and also do bent rows with free weights.

Ted

PaulS · Post by **PaulS** » August 24th, 2007, 11:32 am

ted wrote:Thanks Paul.

I'll get the DVD and watch it.

I'm a little surprised that you recommend starting with a high damper setting. Wouldn't this put more strain on my back? I usually row in the 3 to 4 range.

I'll give your suggestion a shot.

Are there any back strengthening exercises you recommend? Right now, I do reverse crunches using an exercise ball and also do bent rows with free weights.

Ted

The High damper setting is recommended so that the flywheel moves slowly and you don't have to try to catch up while trying to get the technique correct. We control the amount of pressure we put on the handle (thus teh strain on the back), which should be not too much in the beginning (on purpose, not because we can't "pull hard"). Your exercises for the back seem good, the main concern in rowing is postural. We all know how to lift an object while keeping our back at least risk, orient that horizontally and that is what we do when rowing, though it is as if we must reach below our feet in the regular "lifting" example.