Request for form feedback re:burning forearms

[tkriplean]

Hi rowers, first time poster! As a self-taught erg enthusiast, I've benefited tremendously over the last year from the wisdom and experience so many of you have shared in this forum. Thank you!

I'm hoping that some of you might be so kind as to help me with a problem I've been unable to troubleshoot.

Recently I've been trying to set a half marathon PB, but about 11k into it, I've been failing because of burning forearms, where I can't continue gripping the handle. Not pain pain, just burning muscle. Very hard forearms afterwards, subsiding after 30min or so after failure. This has happened on four attempts over the last two weeks. I don't think the distance or speed is the issue -- I completed a couple full marathons and set my 1hr PB in early 2025, and I don't recall my forearms being a limiting factor in those efforts.

I've been noticing the burning forearms issue more over the past few months after I've tried to address a t-rex finish in my stroke. Instead, I've been trying to focus on flatter wrists, elbows further back, and shoulders down and back.

I know there's been other threads in this forum about burning forearms, and I've tried to apply what I've learned in those threads (e.g. "playing piano" on the recovery, confirming I'm not death gripping, etc), but to no avail. And even when I go back to the horrible t-rex finish, I seem to still get burning forearms. I feel stuck!

I recorded my stoke, including both the old and new finish: https://www.dropbox.com/scl/fi/3azy6mtq ... dback.mp4

If any of you have ideas about what in my stroke might be causing the intense forearm burning, I would be super grateful. I'm sure I have tons of other issues in my stroke, and am totally open to getting roasted about those flaws too!

Thank you in advance for your generosity,
Travis

[iain]

Can't see video as at work, but if you aren't gripping hard (note that this might not be continuous, just as you tire or try and push on), my only suggestion is that you might be gripping with too little of your fingers and it is trying to grip with less purchase on the handle that might cause your issues.

[p_b82]

Hi and Welcome,

Link said it was deleted for me btw.

It's probably your grip though.

I found that I'd started to use my fingers more like a hook only - to mitigate breaking my elbows too soon - but I'd not wrapped my fingers around the handle enough, and it resulted in stress on the tendons and muscles - much like arm pump when climbing.

I've re-adjusted to curl my whole hand/fingers round the handle but to leave my thumb loose or on top - just make sure you still keep your hand / wrist /forearm flat at the catch still.

[Dangerscouse]

Grip is the first thought, as it's got to be a Goldilocks grip. Too little is as bad as too much.

My other thought is that you're not pushing hard enough so you're hanging off the handle a bit too much. The only other suggestion is to occasionally shake your hands out during the recovery.

[tkriplean]

Thanks everyone so far, and I'm annoyed that the video did not post for some reason! Uploaded to Youtube instead.

https://www.youtube.com/watch?v=LPA1esIZUBc

I'll try and get a closeup of my grip later on today too.

[Dangerscouse]

Thanks everyone so far, and I'm annoyed that the video did not post for some reason! Uploaded to Youtube instead.

https://www.youtube.com/watch?v=LPA1esIZUBc

I'll try and get a closeup of my grip later on today too.

I don't see anything wrong that needs to change. Hip hinge and elbows aren't anything to really get to worried about with your technique. IMHO, it's not an issue, and lots of very fast ergers have flaws that should possibly be addressed, but it's not an issue for them. Your grip looks good, but it is hard to tell.

I'd recommend going back to your instinctive rowing style / finish, and maybe doing some regular finger stretching throughout the day, or possibly also doing some grip strength exercises.

[tkriplean]

Grip is the first thought, as it's got to be a Goldilocks grip. Too little is as bad as too much.

I found that I'd started to use my fingers more like a hook only - to mitigate breaking my elbows too soon - but I'd not wrapped my fingers around the handle enough, and it resulted in stress on the tendons and muscles - much like arm pump when climbing.

This could be the case, perhaps I'm a little too loose. I find it hard to keep flat wrists through to the finish when I use a tighter grip.

My other thought is that you're not pushing hard enough so you're hanging off the handle a bit too much.

This seems to happen more when I'm pushing hard. I don't get this issue at all on my long slow 30k rows. I have noticed that at the catch my shoulders might be pretty far forward and perhaps constrains how much my lats etc can contribute?

The only other suggestion is to occasionally shake your hands out during the recovery.

Thanks, I'll give this a try too.

I don't see anything wrong that needs to change. Hip hinge and elbows aren't anything to really get to worried about with your technique. IMHO, it's not an issue, and lots of very fast ergers have flaws that should possibly be addressed, but it's not an issue for them. Your grip looks good, but it is hard to tell.

I'd recommend going back to your instinctive rowing style / finish, and maybe doing some regular finger stretching throughout the day, or possibly also doing some grip strength exercises.

Thanks Stu for watching, and I like the push towards instinctive rowing style! The reason I've been trying to hone in on better form even if my performance is decent is longevity in rowing. I've had multiple rowing seasons destroyed by golfer's elbow. And multiple hip (impingement) and knee surgeries as well from my past life with ultra running . Would very much love to be able to row into my later years, and I'm nervous that I'm compromising joints/spine/tendons.

[Dangerscouse]

Would very much love to be able to row into my later years, and I'm nervous that I'm compromising joints/spine/tendons.

It's an easy trap to fall into, the aiming for perfect technique, but in reality it's got to be physiologically correct for you.

You've also made me think of one other possible issue. There are different things that we do when we tense up during a tough session and they are usually quite subtle so you need to interrogate it properly. Mine are hunched shoulders and too shallow breathing, so try to think about what happens when you tense up to see what needs to be addressed. Staying relaxed but tense enough is a skill that needs to be considered occasionally as it can change without you realising it.

If you do hunch your shoulders, just an occasional shoulder shake and hand shake should really help

[tkriplean]

You've also made me think of one other possible issue. There are different things that we do when we tense up during a tough session and they are usually quite subtle so you need to interrogate it properly. Mine are hunched shoulders and too shallow breathing, so try to think about what happens when you tense up to see what needs to be addressed. Staying relaxed but tense enough is a skill that needs to be considered occasionally as it can change without you realising it.

If you do hunch your shoulders, just an occasional shoulder shake and hand shake should really help

Ughhhhh why can't you just say "there's this one simple tweak that will solve all your problems"???

Seriously though, thanks, I will continue to try to interrogate the subtleties.

[MPx]

For the most part the stroke looks fine to me and I agree with Stu that some very fine ergers have many "more obvious deviations" from classic form than you do and it works for them. So overall dont worry about it - its (mostly) a good looking stroke....but you do need to fix this forearm issue. The bit in the vid that jumped out for me was the ridiculous (sorry to be rude!) flick of the wrists at the finish - which I think is your adaptation to avoid the TRex finish of the first strokes shown. Neither is ideal and both could contribute to forearm fatigue. I don't understand why you don't just pull the handle back to your sternum with flat wrists (or wherever flat wrists result in the finish being on your body)? No need to drop the hands, or flick the wrist, or flex anything...just pull straight back with flat wrists until the handle touches your shirt. There's your silver bullet

[Joebasscat]

Not sure if it has anything to do with your forearm issues but the rounded back that you have already observed may well become an issue eventually. It appears that once you rock forward you are not satisfied to hold that position during the recovery, but continue to compress and lunge somewhat at the catch. Maybe an effort to get more length in your stroke. Now that may put you in a weaker position and contribute to your arms working harder than they should. Or I’m just full of bull, but that’s what I noticed. That and a slight pause at the end of your stroke where your hands stop instead of continuing forward. (Don’t think that would contribute to your issue at all).

[tkriplean]

The bit in the vid that jumped out for me was the ridiculous (sorry to be rude!) flick of the wrists at the finish - which I think is your adaptation to avoid the TRex finish of the first strokes shown. Neither is ideal and both could contribute to forearm fatigue. I don't understand why you don't just pull the handle back to your sternum with flat wrists (or wherever flat wrists result in the finish being on your body)? No need to drop the hands, or flick the wrist, or flex anything...just pull straight back with flat wrists until the handle touches your shirt. There's your silver bullet

Hehe, thanks. That flick was the only new thing I noticed when I put the video together, so it is also a mystery why I do it. I think it might be because it is uncomfortable for my elbows to go any further back without flaring and some limitations with shoulder flexibility, but I'm not sure. I'll give it a try.

[tkriplean]

...the rounded back that you have already observed may well become an issue eventually. It appears that once you rock forward you are not satisfied to hold that position during the recovery, but continue to compress and lunge somewhat at the catch. Maybe an effort to get more length in your stroke. Now that may put you in a weaker position and contribute to your arms working harder than they should. Or I’m just full of bull, but that’s what I noticed.

It is definitely about getting more length. I have hip impingement which really constrains my reach just from the hip hinge and there's no amount of mobility work I could do to address it. After I get this half marathon in the books, I'm going to see what it feels like to work with a more constrained stroke.

That and a slight pause at the end of your stroke where your hands stop instead of continuing forward. (Don’t think that would contribute to your issue at all).

Interesting, thanks, I hadn't noticed that before!

[Dangerscouse]

Ughhhhh why can't you just say "there's this one simple tweak that will solve all your problems"???

Hahaha, if only it was that simple, but having said that it might well be just the issue of you slightly changing your wrist movement that you need to address atm, and just be aware of possible creep of the other issues.

Just to add something else, last thing I promise, when you mention lack of shoulder flexibility, do you drive a lot and have a desk job? I'd definitely recommend doing reverse planks / bridges after each session if you do, as this is ideal to counteract the rowing action and properly open up your shoulders and upper back.

There's no downside to doing this and it can be as long or short as you want. I always do it after a session now after my wife commented that I was starting to get a slight hunchback!!

[iain]

From video, I can only think it is the flick of your wrist at the finish. Did you used to row OTW? The action is different as you don't have the weight of the oar to push against. It may be that when pushing and tired you are increasing this that will not extend the stroke much anyway.