Indoor Rowing Form

[stephparm]

Hi, I'm Steph! I'm wondering if anyone would give me some advice on my rowing form.

To preface, I'm a gym addict (when the gyms aren't shut down) and a distance runner (when I'm not injured). I have a history of foot pain but recently have been battling a very, very sore right hip flexor. Three weeks ago I went for a run and it's been majorly sore ever since, though I don't remember feeling anything until after I finished. I’ve been stretching it and I think it’s slowly getting better, if I don’t push it too far (sorry to my puppy dog for the lack of walks).

I decided to get an indoor rower and my maiden voyage was March 29. Since then I've used it six times; the first three times I used it for 60 minutes and felt great. The fourth time was more of a challenge to get to 60 minutes, and after I finished I felt pain in my lower back. I was thinking it might be muscle soreness from strengthening it, but the next time I used it, it was finally clear to me after 40 minutes that it was more than that. Part of me wonders if the stiff hip flexor has my body compensating for it, and I’m unconsciously using the wrong parts (i.e. my lower back) to get work done.

I've watched countless videos on setting yourself up with good form. From what I've seen, the key components I try to be mindful of are:
1. Lean forward only slightly on the catch, keeping your knees apart
2. Sit forward on the seat ("sit on your junk" as it's been said)
3. Drive with your heels
4. Don't pull until your hands have passed your knees
5. Pull the handle right up to your chest and lean back slightly, but not too far
6. Recovery is opposite of the stroke; arms, core, then legs
7. Use your core to pull yourself in (don't take advantage of your feet being strapped in and using your hips to pull forward, and don't lift your heels too high, if at all, when recovering)

Today I warmed up for 5 minutes and then rowed for another 30 because I want to be sure I'm not corrupting myself by using improper form, and thought it best to stop before my back really started to hurt again.

I've included a link to a video in case anyone could be so kind as to analyze and critique my form. Please disregard the background; I'm in the middle of a total bathroom renovation and the rower is sharing a room with some of the supplies. I also trimmed the clip to be a bit shorter because my aforementioned dog made a guest appearance, but I can definitely upload the whole video (2 minutes) if it helps to see more after I scoot her out of the way.

Thanks so much for your help! I’m hoping to become a solid rower that could potentially join some competitions someday. I love team sports.

https://youtu.be/SPVcWlp3-rw

[mitchel674]

I'm no expert, but your stroke looks pretty solid. The one thing that stands out to me is that your shins go past vertical at the catch. This can rob you of some power.

[Blessy]

Hi,

I might now where the back pain comes from. You are rounding in your lower back when going forward. What you should try instead is to go forward with a straight back, just like the hand of a clock.





See the difference? Try to arch your back a little, don't worry you most likely are not going to overarch it.
Your joint your upper body should move with are the hips, not he pelvis

[Dangerscouse]

As well as the rounded back issue, what stroke rate and drag factor are you using? Also what is your pace and the rate of perceived exertion, out of 10?

As a good rowing technique involves 'jumping horizontally' a sore hip flexor will probably be an issue to some extent, especially if you're rowing for 60 mins: your technique will get sloppier as you tire and you haven't got ingrained just yet.

[Cyclingman1]

No one has "perfect" form. You seem to be doing well. However, the video is of a very slow stroke. Is that your normal speed?

I don't think your back is particularly rounded. Most rowers don't have a flat back. I don't think that you are all that much past vertical at the catch.
One thing that is noticeable is that your toes come up as you are driving back. Your toes should maintain contact with foot rest. You don't drive with just your heels. You should feel it through your toes also.

You are probably overdoing it a bit. Don't ignore discomfort/pain. Usually rowing is not bad for a back, but you do need conditioning. I assume that you have strong abs? Don't forget stretching. Back off when injured.

Regarding damper/drag factor. Start at a moderate position: 3 or 4. Learn to use drag factor. Regarding strokes per min. In the first place, do full strokes. Then do what is comfortable. You'll find a wide variety of opinion of stroke rate.

[max_ratcliffe]

Hello and welcome,

Yeah, I don't think your back is excessively rounded, although it is a bit. Of course it's something we all need to watch out for with our own form. I tend to agree with Jim - you've been overdoing it. You're obviously very fit from gym and running, and that's allowed you to do more work on the erg than the average newbie would be able to do. It's an exercise that your body isn't that familiar with so it's rebelled.

Not sure whom you've been watching on YT, but if it was Shane Farmer on Dark Horse Rowing, he seems to be very flexible through the hamstrings, and I doubt that many of us could replicate his stroke, especially how far he is able to rock forward at the start of the recovery before his knees start to bend. That would definitely drive me into spinal flexion.

Re hip flexor stuff. Hip flexors can definitely contribute to back trouble. In the absence of professional treatment, you could do worse than look at Jeff Cavaliere here:

https://www.youtube.com/watch?v=KCADorwJ6Ik

One of his best videos - anatomy lesson, diagnostic tools and corrective exercise.

[stephparm]

I love how supportive everyone here has been!

The videos I’ve watched have been from a few different athletes. The ones I can most readily remember are from Austin at Training Tall, as well as some videos from the training section on concept2.com.

I'm staying pretty close to 2:18/500m. (ErgData says that my weight adjustment of 127 pounds brings it to 1:58 - I'm not sure if the weight adjustment means much though.)

My strokes per minute are low - between 20-22. I figured I needed to pick up the pace a bit. 24-30 is what I'm seeing the 'average' is for a good workout, but I can definitely say I feel great when I'm done even at a slower pace. I can get about 12,900 meters an hour and I feel pretty spent afterward. I have the flywheel setting right on the line between 3 and 4 so I’m glad you pointed that out because now I know for sure it’s an appropriate setting. I have found that the more strokes/minute I do, the more prone I am to using the ‘wrong’ muscles (pulling too early or tensing my lat muscles too much, too soon). Perhaps I just need to get used to the motions, and once I’ve built up that confidence I’ll be able to let it be more natural and I can go faster. Does that make sense? And do those stats sound pretty reasonable?

From all the reading and tutorials, it seems the back angle is a minor point of contention amongst many rowers but flexibility does play a role. I’ll try to be conscious of not leaning too far forward!

I think you're on-point with thinking my biggest issue is going too hard, especially right out of the gate. As you have so aptly said, my body has rebelled! But I'll definitely be more mindful of keeping my toes flat, not letting my shins go past vertical at the catch, picking up the pace, and thinking about “jumping horizontally.” I’ll also check out that hip flexor video from Jeff Cavaliere. And most importantly, I’ll stick to shorter sessions. No need to try and row a marathon yet!

So in summary, I have work to do. Any more feedback you might have on my numbers would be so appreciated. I don’t know anyone that has a lot of rowing knowledge, so this is really helpful!

Thank you all so much. I’m really encouraged by this community and your support. I’m also very blessed that I got my rower before they started running out of them – I just saw a banner on the Concept 2 website saying they have a waiting list because of increased demand and lower production.

[Dangerscouse]

I always used to row at higher rates, and I still feel most comfortable at r28/30 but when i tried to a hard 30r20 (30 mins @ 20spm, if I'm not making any sense) my lower back was hurting and was inflamed for a few days afterwards.

Sometimes it's just your body's way of telling you to take it easy and let it adapt to the pressure. There are a lot of muscles, ligaments and tendons involved in rowing and they need to get used to the movement so don't worry about fast times at the moment and just keep enjoying it.

You sound like you're already aware of what you need to do which is great news, and 2:18 pace at r20 (20spm) for 60 mins is a great result so you have got great potential for when you get more confidence and experience.

I'd also thoroughly recommend Pilates exercises or any kind of core strength training. Lots of plank variations etc will be very helpful as your core plays a vital role in protecting your back.

[hjs]

Nomatter, rowing is hard on the lowerback.

Your technique looks pretty good. Think though, you should lower the drag, your drive looks slow, a lower drag will make it faster.

Don,t make your to long to fast, start out shorter, let your body adapt.

[G-dub]

Looks good.

Agree about lowering drag. It will also smooth up the catch.

You might think about hinging over your legs a little more while they are still down. This will get your back angle set and probably reduce the little bit of extra compression at the end of the stroke. Go ahead and push arms way and get body over before you break your knees. Try it first with low ratings.

And then seek out a rowing club to join once we are able to again. I bet you would enjoy rowing and racing on the water.

[jamesg]

Style and sequences look very good. You have the straps over your insteps, maybe more comfortable with feet lower, straps over toes, as recommended by C2 (see their videos, words). This helps to get the weight on the feet.

[henkegrankvist]

Part of me wonders if the stiff hip flexor has my body compensating for it, and I’m unconsciously using the wrong parts (i.e. my lower back) to get work done.

Not a professional rower by any means, rather the opposite - but i know a bit about pulling movements in general.
What you are experiencing sounds like something that happens in powerlifting very often, especially deadlifting high reps (pretty similar to rowing).

The cues to avoid this problem in powerlifting is;
1. Shoulders back and down - triggers good and strong posture.
2. Power through the heels - moves the force applied to hamstrings and bumbum instead of quads and lower back.
3. Solid core - less bending, less strain. The lighter the weight, the more people loosen up thecore usually.

To illustrate to yourself;
Try to pick something (or air) up from the ground with shoulders forward with force through the toes.
Then try do the same with shoulders back and down, pushing through the heels.
You should feel a big difference in form and how much the back works.

This usually occurs in people who are very quad dominant, which rhymes well with you being a distance runner.
Quad dominance leads to weak bumbum, which leads to short and tight hip flexors.

Again; not a professional in rowing, not sure if this is applicable to rowing, but pretty sure i'm watching quads and back in work when i see your movie.

[stephparm]

Awesome feedback! This morning I adjusted the foot straps and tried to keep all of these points in mind. I averaged 2:15/500m at 25 s/m in 30 minutes. Next time I'll lower the drag and try to ramp up the stats a little more. You're the best! I'm really looking forward to joining a rowing club (and hopefully not making a total fool of myself). You're helping me to do that! I hope to help others the way you've helped me!

[Ombrax]

Steph,

One thing I noticed - at the end of the drive, as the handle approaches your body, it looks like you bend your wrists a bit. That's typically not a good thing - you're working muscles that really don't have a lot to add to the stroke and asking for potential problems there over time. Try to keep your wrists flat and you're less likely to have issues.

(and as others have said try to see how you like it with a lower drag factor - your body will thank you, and you'll probably go faster too)

Good Luck

[stephparm]

Oooh, Ombrax - great point. I definitely would see that becoming an issue. I spend a lot of time on the computer for my job and have dealt with a few flare-ups in my hands, especially these days when I'm working from home and don't have the classic office setup where the computer, desk, and chair are better fitted to my height.

One of the videos I watched on post-row stretching said to never forget stretching your fingers and wrists because if you do, you may be sorry later - so there's another supporting idea to what you mentioned with keeping flat wrists!