New rower - Looking for technique feedback

[jsmith0211]

I'm (38yrs old, 6'4", 255lbs, 77" wingspan) and have never rowed a day in my life before last week.

I recently purchased a Model D/PM5 and I'm looking for feedback on my current technique/form. I've read up and watched 'How To' videos on proper form and the attached video (est 3:30) shows where I'm currently at. This is a video of me 'warming up'. Not really pushing it, just kind of focusing on technique.

https://youtu.be/7IW9L68CuwI

Feel free to unleash and carve up my current 'style'. Any and all feedback is welcomed.

I'm curious on thoughts surrounding entire technique, but specifically

1. My hip/back (1 o'clock - 11oclock) transition during drive and then back to recovery

2. The path of my handle pull.. Am I hitting my chest to high or low when pulling back? Should my hands be closer to my legs when pushing handle back during recovery?

3. My feet, seems that I'm only getting push from the balls of my feet as oppose to mid foot and heels. Calfs are really tight afterwords, not so much the hammys. Makes sense being my heels are coming off the foot plate, stressing the calf. Any suggestions on how to resolve this issue so I'm able to keep my feet firmly connected and get more power from my legs?

Training schedule suggestions for my first couple of weeks are also welcomed. I plan on focusing on form/technique for the next week of so before ramping up my workouts.

If needed, I have a little bit of PM5 data (SPM, HR, PACE) from workouts over the last week that I could provide to help with feedback.

Thank you in advance for your time and its great to be apart of the rowing community.

[hjs]

First welcome, have a good frame to work with, being big is a plus in erging.

It looks pretty smooth, with in my eyes only one real flaw, you are not sitting up on your sitting bones, but "lazy". So sit up.
The way you now sit makes it difficult to "rock over" and get your back in a strong position. You compensate that via overbending your knees.
This also is partly the reason your heals come up as much. Drive comes from the ball of the footh though, so thats ok, how much your heels come up also depends on ankle flexibility.
For the rest pretty smooth, only with no real power. During the stroke we try to increese the power, so try to keep pulling the chain until the end, you now more or less pull with one speed.

Trainingwise, depends on your fitness. First try to row at low strokerate, low drag (search for that) and experiment a bit. Rowing 5k in one go is a good first goal. Try to keep an even pace, go fast enough to work up a sweat, but not so that you get really out of breath.

Most important, sit up, get in a strong position, you now are not.

[GJS]

To add to what Henry's said: you are rushing the recovery. This leads to the overbending of the knees or over compression. (Your shins should be around vertical - they are past that - and the seat further back from your feet at the catch - your seats comes very close).

Hard on the drive, easy on the recovery.

During the drive your hands needlessly lift as they pass your knees (slow down the vid to confirm). This might be an artefact of the over compression.

You have so much potential. Quite jealous, here.

[jamesg]

I plan on focusing on form/technique

It's as seen here:
http://www.concept2.com/indoor-rowers/t ... que-videos
See the backstop drill, very important for the sequence.
See the text too.

https://www.youtube.com/watch?v=Pf84O5cTWY4

The rowing stroke is characterized by the sequences (recovery with hands away, then swing onto the feet, then slide; opposite in the pull, legs first and fast) and by the difference in recovery and pull speeds: pull fast, recovery slow.

Boats have a frontstop that stops us going too far forward with the slide. This is essential, because an open knee angle lets us pull much quicker at the catch.

Low drag and low feet will make things easier too.

[jackarabit]

Ditto hjs: you lean your torso on recovery by hinging/bending the lumbar vertabrae rather than rocking the pelvis and sacrum. Tight glutes and short quads. Altho pronounced (static) lordosis of the lumbar spine is considered a postural fault, consciously inducing a lordotic (concave) curve in the lumbar vertabrae while leaning toward the catch can promote the pelvic tilt (commonly called the hip hinge).

The sequence and timing of hands away and knee break is consistent over the considerable recording length so you have that practised and imprinted first thing. The chain path is same in and out. I didn't detect many instances of roller coastering over premature knee breaks.

You have plenty of layback so your core and abs are accustomed to work. You pull to finish hands at sternum most of the time. When you don't, well, were not machines are we?

Be conscious of the bit of overcompression (acute included angle thighs to shins and shins past vertical) at catch. Don't allow it to increase. Sit on the seat with roughly 90° included angle between shins and thighs. Look down at the forward seat edge and place a piece of colorful tape in your sightline between the roller paths. Warm up and then attempt to keep the tape in sight as you catch. Play around with that. See what produces better power/stroke? What induces fatigue? What is more sustainable? Both today and a few weeks from now.

Your technique looks pretty good to me. I don't worry the least bit about that going to your head as I'm guessing it's well-secured to your shouiders. If you want to reveal some current performance markers, please do.

[mdpfirrman]

Good God Jack, I'm starting to understand you!! In all seriousness, I looked at it too before the comments and I think (though I'm not nearly as experienced as they are) I saw the same things. I'm finally understanding the rocking / hip hinge movements and need for that strength now after two years of rowing. Rowing unstrapped helped me emphasize that (and feel it too!) and now I'm doing a lot of kettlebell swings, which further emphasize that hip hinge movement.

[jsmith0211]

Many thanks to all thus far for taking the time to view my video an offer up feedback. Much appreciated. I will review all feedback and apply as much as possible moving forward.

@hjs: I completely see what you're saying about "not seating up straight". I will conscientiously pay attention to this and try to make the fix. What would you consider a low stroke rate? Right now I'm pulling at a 117-118 drag factor (damper setting of high 3/low 4) and find it difficult to go any lower than 20spm.

@gjs: Thank you for the suggestion of stopping the seat further back from my feet at the catch. I think this will help with my over compression and heels coming off the footplate so much, thus resulting in more power at the drive.

@jamesg: I could not find this 'backstop drill' you speak of. Was that in the concept2 video or youtube video?

@jackarabit: same as stated to @hjs. I think 'sitting up straight' and rocking with the pelvis will help tremendously. Thanks for the color tape tip regarding forward seat placement. I will implement this.

I've included my logbook link in my signature line which should allow access to the very limited workout data I have available. Feel free (and please do) review and comment.

Thank you again for the time and feedback.

[Citroen]

@jamesg: I could not find this 'backstop drill' you speak of. Was that in the concept2 video or youtube video?

viewtopic.php?f=3&t=82875
http://www.concept2.com/indoor-rowers/t ... que-videos

[hjs]

Re drag, rate

Drag is fine, for now not overly be concerned with rate, mostly focus on a good firm drive and a very calm, not rushed recovery. Once you get you a good feel for your stroke, you can look further. To much things at once is often to much in one go.

[Anth_F]

That technique is actually not cringe worthy at all. Looks decent to me, especially for a newb!!!

What the guys have mentioned, just take it all on board, let it all sink in and then slowly work on things.

[jamesg]

Back stop drill.

It's about 1'20" into the video.
It's essential to do that type of drill, watching the sequences. It gives us better style and posture, so that we can carry the heavy force generated using two legs together, as in rowing.