Leg/Knees form

[GreenGA]

This may be a strange question..

For whatever reason, when I row, I am unable to keep my knees together. I normally row with my legs spread wide.

Maybe it's body makeup, maybe it's my fat thighs, maybe it's the remainder of the gut I once had. I do not know.

On many occasions, I tried to keep them together and it took a tremendous amount of effort and concentration. And, my time dropped like concrete.

The question...

Does rowing in this fashion negate my efforts any and could I be damaging something else? After all, the body was meant to go in a straight line, not like what I am doing.

I row 3-4 times a week and a typical rowing session is about 12k first thing in the morning and then another 8-10k at lunch; when I row at lunch. The damper is set between 8-10, my pace is about 29-30 and my time is, give or take a couple seconds, in 2:03-2:08.

Thanks for any advice any can offer.

[Citroen]

The damper is set between 8-10, my stroke rate is about 29-30 and my pace is, give or take a couple seconds, in 2:03-2:08.

Which monitor do you have? http://www.concept2.com/us/support/monitors/


If PM2 press [REST] & [OK] together. (You need to remove your HR belt if you have a HR interface.)
If PM3/PM4 choose "more options" then "display drag factor" from the main menu.

Row a few strokes to get the flywheel spinning and the monitor will display the drag factor number.

Then adjust the damper lever so that you're in this range:

Male hwt (>165lb) – 125-140
Female hwt (>135lb) – 120-135
Male lwt (<165lb) – 120-135
Female lwt (<135lb) – 115-125

Drag factor depends on a number of things, the primary one being how badly your machine is clogged with dust bunnies. Altitude can have a significant effect.

If you're on the heavier side of heavyweight then rowing through your legs may be the only option until you lose some weight (which will happen since you're using the C2 ergo). But, it's better to row with your knees together if you can.

[johnlvs2run]

Make sure you're not dropping your shoulders forward at the catch.

Put some white tape where the chain comes out, and note if the chain is staying at the same height through the stroke. If it drops at the catch, that's an indication that you are dropping your shoulders.

Keep your torso upright, and bring your feet back towards you, rather than trying to lean forward.

[GreenGA]

Well, those suggestions sound reasonable. When I head down to the gymboree I'll do what everyone has suggested. (shoulders back and keep the chain up)

Now that it was suggested, I do believe I lean forward during the catch. This may, may... be because when I did try to row with my knees closed, my hands were far away from where the chain goes through the upright and I hardly, right or wrong, got much bite... <?> (there was not much in the way of travel for me before I reached the end of the stroke)

John Rupp, when you said "bring your feet back towards you, rather than trying to lean forward" what exactly do you mean?

To answer the one question, I am on the heavier side (205, 6'0", 48" chest, 36" waist); although I am down more than 100 pounds since I got smart. I only have about another 20-25 to go. However, even now, my doctor is on my case about losing too much.

[johnlvs2run]

GreenGA,

If you just keep your torso straight and don't bring your feet up then your stroke will be shorter, so be sure and bring your feet back, which will give you more drive with your knees and your legs.

The tape helps a lot. I have white tape where the chain comes out, and black tape on the frame, to line up the most forward position of the back of the handle while I'm rowing, for checking the forward position.

For myself, I can go farther forward with the handle by drawing my feet back and knees up and aligned at the end of recovery, and get a better drive with my legs, rather than leaning where a lot of the motion would be wasted. Another key is that you can't bring your feet back and knees up when your torso is down. It's either one way or the other. This takes a little experimenting with the tape but then you should be able to tell the positions.

Let me know how this works for you, and good for you losing 100 pounds!

[Nosmo]

SOme people have used a velcro strap to keep their knees together until they get used to rowing that way.

You probably are leaning forward at the catch too much.

[Citroen]

To answer the one question, I am on the heavier side (205, 6'0", 48" chest, 36" waist); although I am down more than 100 pounds since I got smart. I only have about another 20-25 to go. However, even now, my doctor is on my case about losing too much.

Take a look at: http://concept2.co.uk/forum/viewtopic.php?t=15873

Nigel "Birkyboy" Hird weighed 300lbs when he started rowing. He's now down to just nicely under 165lbs (Nigel is only 5'7"). It's not done Nigel any harm.

[igoeja]

In the early 90's, there was a top time posted by a female triathlete that rowed similarly frog-like.