Beginner interested in technique feedback

[peterm32]

Hi all!

I'm a beginner rower who just got an erg, and very much interested in improving my technique/form. I did crossfit for a few years, so I had plenty of time in the seat, but not a lot of great feedback as far as technique goes. Here's a video of me rowing a 500m, so you can see how my form suffers when I get tired. Any and all feedback is very welcome!

Thanks in advance!

https://youtu.be/0BQnGb8SDXw

Peter

[mict450]

Welcome to the campfire, Peter. Considering you learned at a CrossFit facility, your stroke is not that bad.

A few suggestions:
* lower your foot stretchers a hole.
* you're over-compressing at the catch. Your shins should reach vertical, no further.
* your first movement is opening your back. You need to delay your back movement; the first part of the drive should be initiated from the legs. This gets more pronounced as you fatigue.
* you're wasting energy in your foot-straps. Try rowing strapless occasionally.
* you're losing length on the catch by being too upright. Your body should reach 1 o'clock angle. Do like your Mama taught you and "Sit-up!" You're on your back pockets. Sit on yer arse bones. That's why the Good Lord gave them to us....to pivot on them when we row.
* practice technique through pick drill & reverse pick drill. Pause drills will also help. The reverse pick should help you with delaying opening of the back.

Peter, you appear to have the height & size to do well on the erg. Clean up your technique to get faster & stay healthy long-term. You look like you're pulling a 2 min split already. (Just a scientific wild-ass guess)

All the best.

[peterm32]

Thank you so much for the detailed feedback! After watching myself back a few times, I can see everything you've pointed out, and it makes a lot of sense. (I never would have noticed the foot straps!) Thank you for taking the time.

I wasn't familiar with the pick drill and reverse pick drill, but I've looked them up, and will spend some time on those like you suggested.

I do have the height advantage with me (I'm 6'2), which may be part of the reason I enjoyed it during CrossFit. Nice to have a natural advantage. I am runner, but have been battling a knee injury for a while, so the erg is a new purchase to help me get some cardio while I'm sidelined. And boy does it do that. I've been really really enjoying it though, and who knows... maybe my running days are over, and my rowing days are just starting.

[hikeplusrow]

Firstly, well done for posting a video. Like you, I'm also trying to nail down technique, but wouldn't dare expose myself to that extent. My first thought was actually that's pretty good! I'll only mention the most obvious thing - over compression at the catch.

[jamesg]

Overcompression is the result of incorrect recovery sequence.

This sequence must be long and slow: hands away, then swing, then slide; leaving the knee angle at 45° or less, with shins vertical; which is a strong posture that lets us take the catch fast with the legs first.

This solves the rowing problem, which is, how to produce a powerful stroke without getting exhausted after only ten or twenty of them: the slow recovery lets us keep the rating down.

Low drag is clearly essential: otherwise the boat/flywheel would stop too soon and each stroke would be a deadlift.

[Dangerscouse]

In addition to the above, I'd say that you have got a good base of technique, so with these changes, and your running background, you should make good progress

[Cyclingman1]

Actually, there is not a darn thing wrong with your technique. The question is how much energy can you put into your rowing. Looking pretty does not count for much if you do not have the power. I don't think your so-called over compression is much of an issue. It shows for one that you are flexible. Your hands are very forward at the catch giving you a long stroke. Length of stroke cannot be emphasized enough. I wish I could "over compress" and increase my stroke length. I think your leg drive, back and arm movement are just fine. Your foot stretcher height is really a preference. Some like a higher foot stretcher for the power it gives in emphasizing heel contact. Lower foot stretcher height facilitates getting closer at the catch, which you do not need. The bottom line is do you have the fitness and strength to translate through the handle. You failed to mention your rowing times for 500m or otherwise. Nor age.

[peterm32]

Thanks again for the additional feedback. It’s great to hear different perspectives.

To answer the last couple questions, I’m almost 41 and my 500m time is close to 1:45.