correct rowing form around a large gut

klinked · Post by **klinked** » May 25th, 2007, 10:19 am

I feel embarrassed I even have to ask this question. I am a 40 year old female who started rowing a few weeks ago for weight loss. So far, so good.

I have a larger gut that I am trying to lose. My question is:

is it better to keep my knees together and take smaller strokes because I cannot reach as far forward on the catch or

angle my knees open some so I can reach forward farther and have a longer stroke?

does that make sense?

PaulS · Post by **PaulS** » May 25th, 2007, 10:31 am

Either solution will work, and as the gut disappears you can adapt as needed.

Your shins do not need to go beyond vertical (or perpedicular to the rail if the knees are angled out a little).

I'd suggest lowering the heels all the way down to give a bit more room, keep the knees within the width of your shoulders and get as much reach as is comfortable. Stick with forming the best habits for technique that you can, and as the weightloss happens your reach will naturally increase.

Ducatista · Post by **Ducatista** » May 25th, 2007, 1:20 pm

PaulS wrote:...(or perpedicular to the rail if the knees are angled out a little).

Nice attention to accuracy & detail. Not many people would bother to add that.

kskrnartist · Post by **kskrnartist** » May 25th, 2007, 10:22 pm

that helps me too.

klinked · Post by **klinked** » June 7th, 2007, 10:21 am

right now I need to row with my arms between my legs and my knees angled out a bit. As I lose weight, I will pull my knees into between my arms. I might have to use a velcro strap ininitally to hold my knees together.

thanks for the responses

ancho · Post by **ancho** » June 7th, 2007, 11:52 am

klinked wrote:... I might have to use a velcro strap ininitally to hold my knees together.

thanks for the responses

Well, that is an idea!

Enjoy your rowing and be consistent, you won't regret it!

Storm Petrel · Post by **Storm Petrel** » June 7th, 2007, 1:08 pm

PaulS wrote:Either solution will work, and as the gut disappears you can adapt as needed.

Your shins do not need to go beyond vertical (or perpedicular to the rail if the knees are angled out a little).
I'd suggest lowering the heels all the way down to give a bit more room, keep the knees within the width of your shoulders and get as much reach as is comfortable. Stick with forming the best habits for technique that you can, and as the weightloss happens your reach will naturally increase.

klinked,
As PaulS suggested, please make good form and technique a habit and priority from the beginning.
Being careful to develop that now will prevent you from having to try to re-learn or make corrections later.
Make sure you do warm up and stretch adequately before your workout. Your flexibility will also improve as you keep working out helping your strokes to become longer.
Happy rowing!

klinked · Post by **klinked** » June 7th, 2007, 3:18 pm

ancho wrote:
klinked wrote:... I might have to use a velcro strap ininitally to hold my knees together.

thanks for the responses

Well, that is an idea!

desperate times call for desperate measures

I tried to keep better form during my row this morning and it was easier than my initial rows. I was able to keep my knees within my arms if I shortened my stroke length and didn't try to go all the way to the vertical with my knees.

I am going to add some abductor strength training to my routine and I think that will help.

kskrnartist · Post by **kskrnartist** » June 7th, 2007, 8:50 pm

Its funny you mentioned the velcro strap I have been thinking for the past 2 weeks that I might like to try something around my knees to keep them together. why I never thought of velcro...of course....what a great idea. Thanks.

I have noticed that as I am loosing weight and becoming more limber from daily rowing that my reach is better...my leg strength is also better.

Keep the tips and suggestions coming. Happy Rowing to all.

klinked · Post by **klinked** » June 8th, 2007, 12:27 pm

I think the strap would be helpful to maintain correct form. One of my problems is weak hip abductor/adductor muscles. I have added using weight on Tues and Thurs to develop them.

Nosmo · Post by **Nosmo** » June 26th, 2007, 3:25 pm

If I let my knees flop around my knees can get sore. So just be aware of that. (Perhaps I'm also over compressing when that happens so it may be over compression rather then floppy knees that give me the problem).

To clarify, stretching should be done after the warm-up and before the main work out. If I row first thing in the morning, sometimes I'll row 1K, stretch, row another 1K and stretch some more. Depends on how stiff and comfortable I am.

klinked · Post by **klinked** » June 27th, 2007, 12:18 pm

It is getting easier to hold my knees in closer to my arms and I am getting better reach.

I still have a loooong way to go but I am trying to develop and maintain form. I am focusing on maintaining an upright back position. I have to fight the tendency to slouch. My core muscles are really feeling the workout.

I haven't lost any weight but I feel much, much better.

MomofJBN · Post by **MomofJBN** » June 27th, 2007, 5:05 pm

klinked wrote:I am focusing on maintaining an upright back position. I have to fight the tendency to slouch. My core muscles are really feeling the workout.

In my opinion, form is an ongoing battle. I struggle with the same things every day - don't slouch, support with the abs/core muscles, etc. You are not alone! Keep up the good work.

Schenley

galbrath12 · Post by **galbrath12** » July 2nd, 2007, 2:57 am

Let's discuss it in detail:

klinked · Post by **klinked** » July 6th, 2007, 4:24 pm

What do you want to discuss in detail?

Concept2 Forum