Hey Shane. So I bought a Concept 2 in an effort to remove the boredom of riding a bike. I was having trouble getting my heart rate up and keeping it up and could not get what I thought was a sustained workload. Then I watched this video. Wow! I was doing all of these things. Started doing the exercises and applying the changes, it has changed my whole workout! What a difference. Thank you!
KEY!! "There is no rush to get anywhere.. The slower you move through the stroke, the more you have to think about being in the right position.." BOOOOM!! LIFESAVER Get the mechanics down..
perfect presentation! Thank you. At the beginning of my training I got used too many wrong things. I had no one standing by who corrected me. Your videos are great for self training. What helps me further is to film my self from the side with my smartphone. So i can detect my mistakes much better after workout in video…
Out of the videos I have seen on this Machine none of them go into detail as you do. I am waiting for my Machine, which may be a few weeks before I get mine. Love the content you teach and when I do finally get mine I will join the membership Crew. Looking forward to it.
Your demonstration of bad form is truly top notch. I think I'm guilty of that rounded shoulder technique. But how to catch myself with no mirror, shadow, or real-time coach? Note - Probably my best $4 spent in a long time was on a simple wall clock for the garage, with a sweeping second hand. 5 seconds is a long time to hold a position! That 2 minutes sounds brutal.
Ha! I think that's a good thing that I'm able to demonstrate poor technique so well? It's tough if you're a visual learner. I would suggest perhaps a cheap full length mirror form somewhere like walmart or ikea and turning it horizontally.
Just ordered my rowing machine - EXTREMELY happy that I found this video to make sure that I’m starting off with the correct technique! Great videos :) Thanks!
Tying that band around the slide worked for me. I was sliding too far forward but once I tried a bolt of cloth round the slide, that stopped. I left it on for more than a month through all my workouts. Muscle memory kicked in and it has never been a problem since.
And one last thing :D I would have a video request: Namely, how can you set up mirrors so that you see yourself from the side when you look in front of the erg? I have heard of this, but never actually seen it in a club or fitness center. Maybe you have some ideas and could even make a DIY video. That would be absolutely awesome!
Thanks for this video, i think it's going to help me get my posture fixed up a bit. i'm not very limber and have a belly, so getting to 1 o'clock close to the machine is pretty tough. The band thing i think is gonna help a lot. Thanks for the videos.
Can you predict the future now? I was about to come up with some drills for the most common rowing mistakes I see in our Box everyday. But now I don't have to. I just have to work with our athletes on these drills. :D Thanks Shane. You saved me some work here. :)
I've watched a lot of your videos and Austin's videos, but this may prove to be the one that helps me the most I discovered this video in the middle try to solve the 1st and 3rd problems you listed. I had recently filmed myself doing a 2K, and noticed just how terrible my form was, especially when I was more fatigued at the end. I was definitely wrenching my upper body backwards at the catch and barely using my legs at all ( which frankly, I've realized for a while - the Concept2 force curve always shows a huge spike at the start for me, but seeing it in a video really drove it home ), I'm arching my back way to much at the catch, and sometimes the seat almost moves all the way to my feet on the return. I've been rowing legs only for the last few days while shooting video of myself to make sure I have a proper lean forward the entire time. The good news is ... 1) If I focus on it during the leg-only row, I can mange to keep my body in the right position. 2) The video of the leg-only row shows my lats firing on each stroke. 3) The leg-only force curve is extremely symmetrical. The bad news is. 1) I find I can't row too long legs only in the right position, without my lower back getting too fatigued, but I assume the the more I do this, the stronger those muscles will get. Also, I tried a few time to start doing full strokes ( with the body lean and arm pull ) after doing legs-only for a while, and it is much hard to focus on doing leg first when you know the body lean has to come after that. 2) The video shows may lats are quite small and need a lot of work. 3) The leg only force curve is really small. In any case. I'm going to try the drills from you video. They should help me to gradually increase the the length and power of my leg drive. At this point, if I do a complete stroke with a proper leg drive ( using a body swing and and pulling my arms to my body after the leg drive ), it doesn't give me anywhere near the split times I'm getting with my bad form, but I feel like I'm hitting a wall with the bad form, and on the other side of that wall are back and biceps injuries.
great video! always something new to learn . i actually put a big mirror against the wall so I can observe and correct my form while im rowing, it helped me big time fix mistakes i didn't even know i had
Vlad, ya it f you look in most "Erg Rooms" for any club programs they'll almost always have mirrors so you can self critique. It's a really useful tool
Sadly, I'm missing a good wall space in the garage for a big mirror nearby or even to catch my shadow. Then again, if I throw out a bunch of priceless stuff in boxes (junk) that hasn't moved in a decade, I think I can make it happen!
Being a guy who used to be obsessed with dead lifts, I think I got this right away, which why I think rowing is a great new alternative for dead lifters who are starting to chill out (aka, getting older)
I just got feature idea for Rogue for the Concept 2. at 14:30 He wraps a strap to the track so his seat doesn't slide further than it should when practicing an effective rowing technique without making mistakes. Rogue should add an adjustable sensor to the track that triggers a beep when you slide too far to assist with proper form and effective rowing.
Well they really helped. I knew I was prone to opening early, but after watching and using the drills I recognised that I was also sliding to far up the rail on the catch. Rowing really slowly 10-12 strokes/minute concentrating hard I felt l was getting it right. I also watched the power curve and got the nice curve @trainingtall talked about in his recent video. My splits were slow but I still burned calories. I can see I have been developing bad form trying for low split times at high stroke rate.
Love my water resistance rower and new to this type of workout. You've provided excellent resources so that I can develop good training habits. Thanks so much!
Great content as usual, my friend. I'm going to use "Legs are the largest force production muscle group in the rowing stroke"--brilliant! I have my crews start with the reverse pick starting with top quarter as a regular practice warm-up and as the standard on-water race day warm up.
Charlie my man, it's always so great to see you drop in from time to time in the comments. That reverse pick just really does the trick for getting the sequencing right doesn't it? It primes the mind to move the body the right way.
Great coaching tips. As a coach, I see all three of these on the daily! Question: How can I coach a good catch position for someone with a big belly (either pregnant or overweight)? Follow up question: Someone with tight hips or tight ankles, how do I get them into a good catch position?
Eleanor Winslow I'd love to see a fitness coach operate one of these machines while wearing one of those "pregnancy suits" that used to be trendy. A belly full of baby does not squish like a belly extended with fat and water - there's a whole lot of bones in there!
I would recommend showing the correct form more time instead of the incorrect version for those of us who are better at learning by seeing ;0) . I've seen 4 of your videos and I am learning and gaining confidence. thanks!
Hi, Shane. Have you heard of the RU-vid-Channel "Aram Training"? The channel focuses on on-water rowing technique. However, they also produce and sell their on own type of ergo called the "Biorower" where you have actually two oars to pull, in contrast to the the single handle of the Concept2. Maybe you could review of the "Biorower"? Or maybe even do something of a colab with the channel like you once did with "Training Tall"? That would epic. Anyway, love your channel! Best wishes!!
Good info, I find though that bringing the knees out slightly helps prevent me from collapsing and it keeps my back in a straighter and stronger position. My knees are slightly wider than my elbows and it feels much better than keeping my legs closer together. Is this something other people experience and is it wrong to have them slightly wider (not as wide as you demoed at 7:20)?
Brother I just started rowing and feel completely lost ... I done a week and my upper body is sore?? I just can’t find to include my legs..? Please keep these vids coming!! I desperately need a low impact workout and I enjoy rowing but I just can’t figure it out..?
this is good one!!!! Thanks! a quick question - when I push hard with my legs - I almost bounce at the end (fortunately my feet are strapped to the Concept). Is it OK??? I don't like this feeling of 'over straightening' my legs. But if I stop pushing till my legs are totally straight - it feels like I didn't do 100% of a push. Thoughts?
although... watching how you press the straps from inside - at the end of the leg's push - I think you're having the same effect as I do... so.... it must be OK then..... ok! :)
Nice video but I don't agree. By opening your chest, leaning backward you activate the most powerful muscle group in your body: the glutes. Think 'deadlift'. Probably it's a bit personal.
@@DarkHorseRowing Yes. Extending the hips first, explode the glutes. Depending a little on your style also. If you stand sumo it's different. Your rowing style is a little unorthodox in that way, when I compare it to olympic rowers here on YT. But again, it's personal too.
@@DarkHorseRowing Here, for comparison, he is extending his hips first. This movement resembles a deadlift initially. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jc-YjrX4zJk.html
@@PatrickSavalle A deadlift is initiated with a push of the legs into the ground initially while the athlete maintains control of the midline in order to keep the body connected. If you were to open your hips first you would drag the bar into your shins mechanically disadvantaging yourself by creating drag as well as drive force in the wrong direction (back vs up). Understood what you're trying to say, however the example you show of Bernhard he's connecting through his midline to create tension but still initiating the push with the legs. We could go back and forth producing videos of athletes rowing differently for different purposes and from different coaches though but I must disagree that by allowing the hips to open first you disadvantage the rest of the mechanical push of the legs and rely solely on a quick glute driven hip swing as opposed to the length of the entire leg "system" of musculature.
