Why I think an Assault bike is better than a Rowing or skiErg for weight loss

[jamesg]

Firstly, the posterior muscle chain is extremely powerful

Rowing certainly uses the hips, since it's a power sport and that's were our largest muscle does the work. However we may need to pull 200+ strokes in a race, so the details of how it's done can become important.

[Ombrax]

The other one is Brian Shaw's record breaking 100 m row in 12.8 seconds, where he uses backswing

I'm no expert and a total wimp compared to Brian Shaw, but just the same he's about the last person I'd use as an example of how to use a rowing machine. But yeah, he's strong and he can sprint.

[Dave Neve]

Hello everyone

On the last two comments, and the previous comment about backswing going out of vogue, I'm not sure if we are talking at cross purposes (rowing on water v rowing on the RowErg)

But concerning backswing on the RowErg, as Jamesg said, the hips are a powerful muscle group

Brian Shaw's form can indeed be faulted but form generally goes a bit haywire when we do short bursts all out and I agree his form in the video is not "classic". But he does use backswing to its full, which was my point.

I was surprised to read the comment about backswing going out of vogue as other rowing sites I've watched also advocate it (11-1 o'clock). I'd be interested to read more about why some people don't use it.

Regards

[JaapvanE]

Brian Shaw's form can indeed be faulted but form generally goes a bit haywire when we do short bursts all out and I agree his form in the video is not "classic". But he does use backswing to its full, which was my point.

Look at this Mark Lewis video about the effect of back swing on an erg: https://youtu.be/xlifl4fdBlg

I was surprised to read the comment about backswing going out of vogue as other rowing sites I've watched also advocate it (11-1 o'clock). I'd be interested to read more about why some people don't use it.

I see sites like RowAlong and DarkHorseRowing actively promoting it.

However, a (80+) friend of mine had a fracture in one of his lower verterbra, making a hip rotation a big issue. He uses the C2 tractor seat to actively prevent hip rotation. I can imagine people at a higher age having similar issues.

[jamesg]

Backswing in some crews before WW2 and even in the fifties involved the back touching the knees of the man behind. Todays 11-13 is much like as seen at the '36 Olympics. Long swingback maybe was inherited from fixed seat rowing.

To me Shaw's technique looks good for an effort involving 15 strokes, hard to see what else he could do.

[H2O]

I have used the assault bike before and I think it is most useful for short intense sessions. It is very easy to get an extremely intense workout even in 30 seconds. I used to do 1min (repeats) -7 min sessions, completely at the limit. This can reduce your appetite but it won't burn off a lot of calories.

I never did anything beyond 20 mins. I find it much easier to go for a long easy session on the rower. What is the longest you have stayed on on the assault bike?

The ideal scenario seems to be a combination of bike and rower.

[Dave Neve]

I have used the assault bike before and I think it is most useful for short intense sessions. It is very easy to get an extremely intense workout even in 30 seconds. I used to do 1min (repeats) -7 min sessions, completely at the limit. This can reduce your appetite but it won't burn off a lot of calories.

I never did anything beyond 20 mins. I find it much easier to go for a long easy session on the rower. What is the longest you have stayed on on the assault bike?

The ideal scenario seems to be a combination of bike and rower.

I agree that it is better for HIT as you use more muscles and so it can be more challenging (anaerobic) but I don't think that rules out longer sessions (aerobic)

I use it sometimes to warm up before doing chest, back or leg exercises as the handles allow you to push and/or pull while peddling (normally or backwards) warms up your legs of course.