Where am I supposed to be sore?

[bonk321]

Hi, I’m a newbie at rowing, 67 years, and at 5’2. My objective with indoor rowing is general overall fitness (along with daily walking). I’m currently doing the Workout 2 (https://www.concept2.com/indoor-rowers/ ... t-workouts), and am at 22 spm. So far, I noted only soreness in my forearms. Up to now I’m barely feeling it in my legs or butt, as if pushing is no effort at all. Am I supposed to feel it there, as well in my arms?

[Cyclist2]

Welcome to rowing and the forum!

As you are just starting, you shouldn't be really sore anywhere. The first thing to master is correct form. Check all the C2 videos and the YouTube videos available. If you can get some coaching that would be good, but you can get a mirror or video yourself for self-analysis. You can make a video, post the link here and you'll get advice on your technique.

Once you get that down solid, then you'll notice your legs, glutes and core are working the hardest. However, this isn't like weight lifting, so that post exercise soreness usually doesn't happen, you should be just pleasantly fatigued after a good workout. (When I first restart a dedicated training program each fall, it takes a while before my glutes are in shape - they do get sore while rowing, but it doesn't linger after I stop).

Your forearms being sore indicates you are probably gripping the handle too tightly. You should just "hook" it with your fingers, holding it just enough to keep it under control.

Good luck, and have fun!

[Sandeman]

You might have the same technique problem as I do. I tend to start too soon with the arms, so they get a lot of stress.
The proper technique should be legs first (no arms), back (no arms) and THEN the arms. I'm really having trouble getting it just right.
But when I do get it right and fatigue doesn't push me back in bad technique I don't feel my arms as much and start feeling my legs.

[Dangerscouse]

As Mark says, glute soreness (if you get it at all) is only due to sitting down for too long, not through exertion.

If your legs are already strong and used quite a lot, it's not a surprise they're not sore. I don't think I have ever had sore legs, and if I have, they have been very mildly sore. Doing squats / lunges is a different matter, and they're frequently sore afterwards.

A death grip of the handle is a common mistake, but it just wastes energy and won't help you row faster. I only hook my fingers, and my thumbs are redundant.

[chorusfrog]

I too am new to rowing, I got the erg to improve cardio and general fitness. I am super sore in the biceps and the tendons of the inner elbow. I have studied the beginner training videos closely. I focus on using my legs but even that means I'm pulling on the handle which engages my arms. I maintain pretty much zero grip on the handle, just hooking my fingers. I came to the forum today to see if people had suggestions on how to keep rowing while letting my elbows heal up a bit. It's been two weeks now since they started hurting, and I have skipped many days trying to get them better. Today's workout was super light and I barely raised my heart rate, but I ended the workout with pain in the elbows. Any suggestions are welcome.

[JaapvanE]

I focus on using my legs but even that means I'm pulling on the handle which engages my arms. I maintain pretty much zero grip on the handle, just hooking my fingers.

Sorry to hear about your arms.

A key thing to remember is that your arms and knees should never be bent at the same time. Please realize this is tough, as it is an easy way to catch the flywheel, but the rest of your drive your biceps are hanging on for dear life as those huge powerful leg muscles push. So not bending the arms, having them relaxed, is key.

Now the biceps are overworked, I would let them rest a bit, and start with rowing on the lowest drag possible, minimizing the shocks during the stroke.

[Sakly]

I focus on using my legs but even that means I'm pulling on the handle which engages my arms.

Additionally to what JaapvanE writes: try to focus on engaging the triceps to straighten your armes until you reach your hip hinge end position. If you do the movement explosively, you don't need to pull with arms, biceps and shoulder are barely loaded.

[chorusfrog]

Thanks to Sakly and JaapVanE,
Wow, OK, I was keeping my elbows slightly bent, and when I was explosively pressing with my legs, it hurt even more. I already turned down the drag to minimum. I will try your suggestions! I watch in a mirror that my back is straight, and hinging properly. I know I have strong legs from my daily activities. This machine proves my upper body is unbalanced to my lower body, as I expected.

[bonk321]

Thanks, Cyclist2, Sandeman, and Dangerscouse!

I had reviewed Concept 2’s video on using correct form many times I lost count, but just now discovered their video “Common Rowing Technique Errors on Indoor Rowing” https://www.youtube.com/watch?v=ura2mFC ... HO&index=1

I like the suggestion of using a mirror, so I dragged one from the guest room to the studio.

I mentioned my height because I wondered if it is a factor, but since none of you referenced to it, I understand it is not relevant., which I am glad, because I am highly motivated to do this exercise well.

[JaapvanE]

I mentioned my height because I wondered if it is a factor, but since none of you referenced to it, I understand it is not relevant., which I am glad, because I am highly motivated to do this exercise well.

It isn't relevant, see https://youtu.be/13UNAIGEAXI and https://youtu.be/fXQf86lOAHY (both contain good tips though).

[Ombrax]

I mentioned my height because I wondered if it is a factor, but since none of you referenced to it, I understand it is not relevant., which I am glad, because I am highly motivated to do this exercise well.

It's relevant only if you want to compare yourself to the 6' 4" 225 lb, 5% body fat monsters who can do 1:45 splits in their sleep.

That said, height is a benefit because it allows you to have a longer stroke length, which gives you more distance to put work into the flywheel, assuming your muscles are willing.

But forget those guys - the wiser thing is to push yourself and improve compared to the person you were before. As long as you do that you'll be fine.

Congratulations, and good luck.

[iain]

I always find that when I restart rowing it is my upper body and core that are sore. That is because my lower body is always getting some exercise while I use everything else much less when I stop rowing.

I disagree that glutes only get sore from sitting o them for a long time. I firmly believe that the pain is muscular. However I believe that it is caused by sit bones moving digging into stiff muscles so only usually happens on longer rows. On normal workouts I find it is quads and hip flexors that are sore once my upper body strength has returned, or diaphragm if I have been doing longer higher rating work.

Well done on making a start. As long as you learn to keep your arms straight through the leg drive then you should soon find it gets much easier!

- Iain

[bonk321]

Gracias to all who provided positive advice! The UCanRow2 video is great!

[Ante]

Hi to all rowers in this thread with sore arms,

Here’s my (rather late) advice.
Lots of people do not realise they let their arms join in the fun too soon. Use a side mirror or make a side video while rowing, so you can really observe your movements.

Concentrate on this at the catch:
- Always sit up with a long neck and low relaxed shoulders, no tension there.
- At the catch you should feel the pull in your shoulders. If you don’t feel this pull, your arms are not relaxed. Treat them as if they are a piece of the chain, incapable of action at this point.
- Hooking the fingers around the handle helps. Lay thumbs to rest on top. They have no function. There now is one long line from your shoulder to the wheel.
- Your arms only come into action when the backswing is mostly done. And they are first to move forward and then become ‘part of the chain’ again.

This feeling of being part of the chain has helped me a lot in finding the proper posture. Maybe it helps others as well. Looking at yourself is sometimes not enough information.
Enjoy the row!

[jamesg]

Am I supposed to feel it there, as well in my arms?

Nowhere. Rowing technique is designed to let us produce power with the muscle we have, for about 200 strokes in a race.

This is a problem of endurance, like climbing ten flights of stairs. But we also have to know how rowing is done in order to avoid overloads, which as well as stopping the workout, could also cause injury.