5 Mistakes You're Probably Making with Your Back in the Rowing Stroke (and How to Fix Them!)

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Is it ok to row with a bad back? My back hurts when I row, am I doing it right? Can I row with a previous back injury? We cover all these questions and more in today's video.
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7 июл 2024

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Комментарии : 92

@richrogers1204 3 года назад

I can attest to this firsthand. I'm currently rowing through a disc herniation. With good form and proper recovery I'm able to do this quite comfortably. Your videos are really insightful. Thanks Shane.

@user-rp3dg3qq7z 3 года назад

After dealing for years with lower back pain, rowing put me back on track, improving my physical and mental health. Thanks to Dark Horse I feel I can do it safely.

@robertoppenheimer8733 3 года назад

I've had my L5 and S1 replaced from a military injury. Love rowing and havnt had any issues. One of the reasons I love rowing

@DarkHorseRowing 3 года назад

Sorry to hear, I know those setbacks can be rough but it sounds like you’ve made the leap and haven’t looked back.

@janiepemble9372 3 года назад

I am fused L4 L5 S1 plus have had 2 hip replacements. I am loving rowing and trying to stay in perfect form to protect my spine. But want to know how far back to lean - what is far enough and still in good form?

@janiepemble9372 3 года назад

@Ken thanks. Just worried about transferring stress to L3...

@higdolini 3 года назад

Just the reminder I needed. Thank you so much for this, Shane☀️

@Biblelover1963 3 года назад

Just started about 4 months ago. You’re a big help. Thank you for your videos!

@candicejohnson4469 3 года назад

Thanks for this, Shane. I’ve had back issues forever. I find that the combination of your stretches and the movement of rowing makes a huge difference. And then there is strengthening the core. Even if it’s only several hundred meters, I feel better. I always appreciate your encouragement.

@leanorayoga 3 года назад

Great tips, thanks! I am recovering from a rotator cuff injury, likely due to not using lats/serratus to support my joint & rowing is really helping me get better - I think a lot because of your arms & body drills built into so many of your videos! Thank you for making great content for us!

@richardwhitehead4684 2 года назад

Practical info, as always. Thanks. Anyway, my back recovery story. Years of rounded back positioning from another activity resulted in a herniated disk situation that put me on disability for months and had me using a cane for the better part of a year. I’d never experienced chronic pain like that before. Fast forward a couple years and I decided to get back on a bicycle after a 25+ year layoff. Wow! This was a revelation. I very quickly learned that riding anything longer than a mile or two required me to assume the classic pelvis rolled forward, shoulders squared, bend forward ONLY from the hips position. Maintaining this position on 5+ hour road rides (especially fast-ish group rides) required a lot of core engagement. This subsequently lead to improved core strength which subsequently helped me maintain correct pelvis and shoulder position which further helped my core strength, and so on. A virtuous circle. By the end of that first summer of road cycling my back issues were 100% gone. Talk about an ‘ah ha moment’. Now, fast forward to the pandemic and a pivot to home workouts. I purchased a concept 2 rower and bike. The bike was of course immediately familiar, but the rower took more time than I thought. However, as it turned out, the back and shoulder and pelvis positioning, which is all ‘glued’ together by core strength, turned out to be EXACTLY the same as what I use on the bike. How cool is that?! It’s all about the same elements. Keep the pelvis rolled forward. Shoulders back and moderately squared, I.e. no ‘rolled’ back. Constant engagement of core. Pivoting from hips only. This has changed my life. Sorry for all the words.

@bertorr7211 2 года назад

Shane I have had frozen shoulders due to repeative strain as a paramedic and saved for a rower during recovery. Your tips and vlogs have given me the confidence to tackle improving my technique and workout at home, being in my 50s this means a lot to me. Thanks mate and keep up the great work!

@ridethecliche247 2 года назад

Used to row a little bit in college and switched over to cycling, but decided to come back to it again while rehabbing a knee issue. I've had back surgery so I'm nervous about things and definitely have low back soreness after some longer sessions. Thanks for these videos. I keep coming back to them to remind myself form cues and try to spend time in every warmup and cool down trying to do form checks/drills.

@MakingaStink 3 года назад

Excellent video as always. I’ve struggled for a long time with upper back pain (lower trapezius) probably due to being a desk jockey and since starting rowing I feel like my upper back feels better than ever, rowing seems to have helped. I was getting on lower back issues around the sacrum when I was sitting on my tailbone and not my butt bones so tilting the pelvis helped with that. Posture endurance has been a thing for me. I feel like I can keep it together quite well, but today 3k into a 5k I felt myself getting sloppy. Muscle soreness is a funny thing I tend to get sore (the good kind) after sprinty workouts in my rib cage in the inter coastal margins as well as lats. -Chris

@mehmay2518 3 года назад

I've enjoyed adding a rowing machine to our home gym SO MUCH - Struggled with LBP on the right side only ?! when I started but now - about 2 months in 3x a week I've settled in and don't feel it during/after workouts any longer! I really focused on each individual component of my movements - and now I've found my comfort zone - it feels right now. Love your channel - thanks for such great concise info. 👌👌😊

@Nico-fr5mr Год назад

Excellent video, as always!!!

@johnmason5715 5 месяцев назад

Really useful video. Thanks for your help.

@gittabertram 3 года назад

I have started to implement all the points you mention in my rowing and some more: making adjustments to the equipment like damper setting, using slides and adjustments of the oars in the boat, using a braced forward movement of the trunk, engagement of the lat, but also making sure not to grab with the hands. I have rowed only as much and only very smoothly without much pressure listening to my body and experimenting for a year, until I could maintain longer sessions and then I progressed to intervals. Strength training and stretching of psoas and other hip muscles. Additionally, I have also used a Citius Remex seat pad, both on the erg and in the boat. It has been a game changer for sure. I am still on that journey and finding new things to do to make sure I can row without pain.

@Alisonchains1970 Год назад

Thank you so much for making this video!!!!

@dimitrikrazy 3 года назад

Your tips always help. Thanks!

@DarkHorseRowing 3 года назад

Glad to hear it!

@gordonv.cormack3216 3 года назад

I got into rowing in 1988 because of l5/l6 disk problems and sciatica. For physiotherapy they suggested I warm up on an exercise bike, but the gym had Concept 2 (Model B) that I became hooked on. I bought my own rower (Air Row by Inside Fitness, now defunct). It was great but I wore it out in 15 years. So I bought a Concept 2 Model D in 2003 (its first year) and it is still going strong, as is my back. I occasionally have attacks, and I can't use the rower while having spasms, but otherwise it is great. I don't have a complete log, but I'm well over 10 million meters.

@gordonv.cormack3216 3 года назад

P.S. I don't understand the concern about technique. I guess you can do weird stuff, but the proper form seemed completely natural to me. I think the gym had the standard Concept 2 pictogram about how to row, and that's all the training I ever thought necessary.

@JZaKify 2 года назад

Love this guy!

@jacquesjohnson639 3 года назад

Excellent Review/Instruction! Bravo!

@DarkHorseRowing 3 года назад

Glad you liked it

@donghyunshin1373 2 года назад

Very Helpful

@camilaramos4013 Год назад

A small contribution :). I have been rowing consistently both ergs and on the water for about a year and a half. As I started to add more and more training sessions (5 times a week or so) I developed a lower back pain which eventually made it difficult to even lift the boat as I used to. Technique seemed OK according to my coach, but my physiotherapist's diagnosis was that my hip flexors were extremely tight and shortened as a combination of lifestyle (I spend several hours sitting for PhD work) and exercising in a sitting position. If you have weak hip flexors and struggle to fire your glutes whilst rowing, it's very likely that the lower back will take most of the strain of the movement. This is of course not something quick to fix, but I'd say that what's worked for me is to combine rowing with other exercises that will target glutes and other muscles that become weak from sitting. And also, STRETCH. Hope it helps someone who still hasn't figured out why their back hurts.

@josephselwan1652 11 месяцев назад

What kind of other exercices are you referring to?

@Burps___ 3 года назад

I just got C2 slides. Much easier on spine. Much! Moving the 60 pound erg on every pull rather than the 160 pound body has a more positive effect than I even imagined.

@mariaturner371 3 года назад

Thanks so much I’ve been wondering about this because I recently had some lower back pain and now I’m stretching everyday especially my lower back and butt to relieve that pain and its been helping.

@DarkHorseRowing 3 года назад

Regular stretching can go a LOONG way to helping

@danielegant 2 года назад

Such a great video. I think I round my back in my recovery so I'll try doing the pause drills you suggested.

@ssimonc 3 года назад

Excellent commentary Shane. Having had a herniated disk and the surgery to fix it I use my waterower almost everyday to maintain my figure that my wife adores.

@dannyspivak6526 3 года назад

Great explanation Thank you very much

@DarkHorseRowing 3 года назад

You are welcome!

@mariusmarius4832 3 месяца назад

Thank you.🎉

@joegilmore3965 3 года назад

Shane great video. I am 2years down the line from a serious back injury. And use to follow your channel all the time prior to the injury . Rowing wasn't my main focus but used as a tool for work outs. Mainly a cross fit style training. Only ever tried a 2k timed once at 6m.38sec but had no idea of pacing etc. Anyway after a year of the Injury and loosing all my strength and physical capability I used your videos to go back to absolute basics. And mean like day 1stuff and built up with your pick drills and over and over your techniques. Use of thera bands around legs and everything you say. . And slowly thanks to your teaching I got to the point where I started to row again. I won't lie no where near where I was but apart from this I hadn't been able to any gym workouts and thanks to dark horse I could achieve a lower level of return to exercise and most importantly enjoy it with out to much discomfort during the workout or later on that evening. The back still isn't fixed and sadly lock down has meant no rowing for months now. The back is booked in for more specialist but I guarantee if I could turn back the clock instead of hammering 500m 1min r constantly at max pace. Stop and go back to absolute basics. We are all so focused on getting in and getting a workout done but backs are an absolute nightmare. Please I wouldn't want to wish it on my worst enemy. So please please listen to Shane. And Shane thank you so much dude. Your content is awsome 👍sorry this is a long comment never ever commented before but felt I needed to urge people to listen.

@DarkHorseRowing 3 года назад

Welcome back! You've got this. Be smart, address the weaknesses and build yourself up as you go.

@joegilmore3965 3 года назад

@@DarkHorseRowing thanks Shane. Honestly awsome videos pal. Keep growing this channel. And thank you 🙏 even took your advice about building up the home gym supplies. Ordered a c2 in Jan so in May it should be here so i can just follow mor eof your stuff at home

@GaelyneGasson 3 года назад

On my right side, my lat muscle isn't on my back anymore but moved to the front. (I had a latisimus dorsi breast reconstruction in 2005). The muscle is still functional (but acts more like a pec than a lat. I really have to WORK hard to be in proper posture for the erg or ... life, really. I'm usually leaning to the left, a thing I didn't even realise was happening until I saw my photos from my trip overseas. I don't want to be a hunched over physically left leaning old woman! I've just added "arms and body over" drill to my regular strength and balance training regime for 5 mins. I added it to this, so I'll get my upright position correct for the rest of my strength training. I'll do it in my regular drills before rowing as well. Thanks, Shane. Always appreciate your advice!

@stevevicki5671 3 года назад

Great video--great info! Some of your videos include an add for a back-stretching device, so I bought one. It was only about $20 through Amazon and I got it in 2 days. It is amazing! My lower back pain (not from rowing!) goes away after only a minute's use.

@kaceypope484 2 года назад

Could you post a link to this?

@jackflash7905 3 года назад

Got into rowing because of former leg injuries and back issues. Started with your videos and have been critical on my form from the start. My back is in much better shape now and I have had no issues in the last few months at all which is a huge positive swing. Rowing and Dark Horse have been great for me. Thank you

@DanielVittorelli 3 года назад

love this guy!

@DarkHorseRowing 3 года назад

Awww shucks!

@derekosborne8661 Год назад

Thank you. You've given me the confidence to try the rowing machine. I will add a comment to let you know how I get on 👍🚚

@DarkHorseRowing Год назад

Please do! Excited to hear about your journey

@wesselrieter4198 3 года назад

Stretching the glutes is also very important because i noticed i have trouble maintaining the forward position which in turn, i believe, causes some lower backpain

@julien_12 2 года назад

Thanks for the great video. One trick that I use to prevent the ‘rounded-shoulder’ syndrome - and I wonder if you will agree - is to focus on keeping my head slightly up throughout the stroke but especially as I initiate the leg thrust. If my head is up, usually my shoulders are square, or ready to be square, and the whole stroke feels ‘right’ as it concerns my back position.

@philwhitern 3 года назад

Thanks as always for the great video. Odd question, what pants are you wearing during the shots on the rower?

@dinismallweinie 3 года назад

I've found that I get lower thoracic pain if I sleep on my stomach the night after I row... For the first idk six months or so (of probably some pretty bad technique) I had some lumbar pain especially directly after a workout. Obviously that worked itself out eventually. I also found that wearing a slightly loose weight belt helped in those first few months (tight restricted breathing too much) Probably would not have needed the belt had I come here first to learn technique from the get go.

@rachael11 Год назад

I rowed for the first time today. I only did 20 minutes, and i was slow. I had the knob turned to 5 and had a hard time maintaining a decent posture. I'm happy to know that's normal.

@keithfillinger3182 3 года назад

I have had lower back surgery. I herniated my L5-S1 disc (lowest one on body and worst to hurt as far as back mobility goes). I have no problem rowing. My surgery was close to 17 years ago.

@casquilho Год назад

Rowing helps my back! Ditto various comments below - rowing is an antidote for desk-jockeying! I also cycle and use rowing to build core strength. I'm prone to lower back spasms that can be really painful and take weeks to subside, and the addition to of yoga and good rowing technique have helped a lot.

@probitionate 3 года назад

Tomorrow is my 61st birthday. (The best thing about being born on St. Patrick's Day is the ability to walk into a bar, announce this...and get free drinks. I know; I did this for my 45th in Dublin. The worst thing about _me_ being born on St. Patrick's Day...is that I don't drink. LOL) Anyway, I'm going to be rowing my standard birthday 5,000m in the hopes of setting a PB that I'm pretty sure I otherwise won't be hitting any time in the future...maybe ever. So in a way, in my head, it's Last Chance Charlie. I will be keeping in mind what you've said here (and elsewhere) as I battle with the Time Gods for them to surrender the required 26 seconds. Wish me luck.

@probitionate 3 года назад

Happy Friggin' Birthday to me. I failed. Not even close. Not even a good warmup helped; my 'first-wind' sucks no matter what kind of cardio/HIIT workout I'm doing, so I wanted to set myself up for a good first-and-a-half-wind when I began the 5,000. I learned/had reinforced some things. First, it's all numbers. If I don't hit numbers along the way...my splits, my time per 500m...then I'm fuckled. You can only catch up to a certain extent. Or at least that's true for me. Secondly, it's all _sooooooo_ mental. I was in a hole by half-way, and knew I couldn't dig my way out of it. (See #1) And third, I am not generating enough power from my legs. (This time, see #2.) . I'm not saying my stroke is perfect. It's not, and I know that the only way I'll ever 'improve' by the necessary 2% to hit that PB mark is to get some coaching. But even a doofus like me understands that I am _not_ using my structural advantages to their fullest. (I'm 6'3", 230lbs.) So, if this workout was a gift to myself, I'd like a refund, please. And yes, I have my receipt. LOL Happy St. Patrick's Day, everyone!

@squealer42 3 года назад

@@probitionate Last time I tried a 5K for time, I flamed out half-way, confused like ... "why am I so gassed? I' hit this pace last year, I refuse to believe this is father time already". The next day, I realized "oh, I guess I almost never do 10K's anymore..."

@probitionate 3 года назад

@@squealer42 I used to do 10Ks regularly. Once a month. But the number one fitness factor for me now is recuperation. Recuperating from workouts. As you age, it diminishes. 10Ks are simply too long for my body to be able to recuperate and go at another workout 48 hours later. (I'm also beginning to consider actually backing off on the intensity of HIIT workouts, which probably does my head in more than anything else. But I don't want to go to a 72-hour rotation for non-yoga workouts.) Anyway, off the soapbox once again... LOL

@janelhartman2847 Год назад

first of all, can i just say that you are so fun to watch. i hate to bog you down with a back story but here goes... i used to row when i was in college, only for a year but it was the best year of my life. i loved everything about rowing...and i was technically good. 26 years later, i signed up for a rowing class at my local rowing club. the instructor told me tonight that i need to work on dropping my shoulders to engage my lats more instead of my traps ( i guess i hike my shoulders?) when i try to engage my lats, i feel that the rowing erg handle falls mid abdomen instead of at my xiphoid process. i am only 5'3" and short waisted. not sure if that has anything to do with it. i am sure you have done a video on this very topic. can you point me in the right direction? thank you!!

@KevinMichaelMichael Месяц назад

Great video! I think my pain is due to the rounding!

@DarkHorseRowing 24 дня назад

Hopefully you can work on getting it down with fixing your posture

@jonathandavies7462 6 месяцев назад

Thankyou for your great vids….do you have advice for sciatica sufferers? I want to row for longer, but sitting for more than 20mins and my sciatica kicks in, with shooting pain from my glutes down my (right) leg…I’ve used a padded seat, but it doesn’t work for me> 20 minute rows …thankyou ✊🏻

@hadrianrex117 3 года назад

If only there was a name for a shape with three lines...

@andrewgilmour1884 3 года назад

:-)

@DarkHorseRowing 3 года назад

Sadly, there never will be. Seems like someone should create one.

@squealer42 3 года назад

It's called a polygon, people. Duh.

@tougharms 2 года назад

How about a tri-line?

@elliw4824 3 года назад

In ’06, I had fusion done in the area of L5, then some titanium bolts installed. I never stopped moving. Currently, I row 3 days a week, weight lift 3-days a week, Yoga 3-days a week. I also mix in some bicycle rides, walks or Elliptical for a day or two. I do have back pain occasionally, but you can’t let it stop you. Rowing has always been on my radar since the mid ‘80’s, but I did not buy one until last December. I have not found the Concept2, causing any additional issues or pain. I’m 73 years old. My rowing is usually 30-minutes doing light intervals, covering around 5,000meter. I have done an hour of light interval that was about 10,000meter. Damper at 6.

@Sharon-pb7so 3 года назад

I'm VERY impressed!! You're amazing! 🌺If you can find my post it can be used as a cautionary tale. I'm 11 years younger than you but right now feel 11 years older.

@elliw4824 3 года назад

@@Sharon-pb7so comfortable with boundaries I've set, thanks for the positive feed back.

@pacmancalgary 2 года назад

@@Sharon-pb7so Hi Sharon. WOuld you mind sharing your experience? I had a lumbar fusion done (L4/L5) and recently purchased a Concept 2. I'm curious if the rowing caused you any problems?

@williammiller673 2 года назад

Hi, Shane, You mention inward rotation of the shoulders and the collapsing forward of the upper body. I have a pronounced kyphosis of my spine, and in reaching forward from a normal seated position my shoulders roll in and my upper back rounds. A quick question, then, please: As you approach your catch, do you stretch your arms, or "reach," at all towards the fan? Or do you simply keep them in the same position as throughout the rest of your stroke? (You've good posture and it's difficult for me to tell.) Any explanation, suggestions, etc, would be appreciated. Thanks for the great videos, btw. Have been watching for the past week, finally ordered my C2 today! Cheers.

@Woot-Zee 2 года назад

Damn it is hard... I usually do deadlifts with 150kg, but the lack of technique on the rowing machine is killing me. (Yes, I am on 3-4 setting, drag factor is somewhere like 110) The issue I have is that the load is in the middle of the execution, not at the beginning. (How I am used on deadlifts...) I cannot adjust to that gradually force I apply to the machine. Maybe the water rower would have been a better choice for me? (higher resistance in the first centimeters?) I will try with a mirror. Yep, all the things you say here it seems I am doing. Thank you for the video! :) Btw, I have a Concept2, because your videos and "training tall!" though I am not that tall :D

@eustache_dauger 3 года назад

Just started rowing a week ago and always experienced upper arm and elbow pain after barely reaching 1km. What may be the problem & possible solution? 🤔

@pokrec 3 года назад

Could you make a video on how to avoid the pain in the ass during swinging over bones in buttocks? They seem to swing on the cushion of muscles and after several km of rowing it is very uncomfortable and causes us to spoil the technique, the back is not straight and there is a tendency to lean in the spine to save rocking of bum bones over the muscles when hinging in hips...

@paolobramucci3609 3 года назад

Not that others may not have this problem too, but the cause of the problem and the solution may be very specific to you too. As someone who has been rowing on a C2 for nearly 40 years, and without having seen you row, here are couple of general things that come to mind. 1. Is the rower’s/erg’s seat well maintained . Does it ride along the track solidly and smoothly, or does it wobble? This is a common problem with the high usage machines found in gyms, which are often poorly maintained and rowed by many rowers with poor technique. The seat and/or it’s rollers can be replaced to correct the problem, which could be causing your body stress, in its attempt to correct for the wobble. As a result, you might be loading one side more than the other. 2. Speaking of loading, make sure that your technique is correct. This video and some of Shane’s others give excellent tips and drills to build and maintain your stroke/rowing technique. Even as a longtime rower, I will throw in some technique specific works, within every 4 week training cycle to deal with technique issues and workout the occasional bad habit or lapse with my stroke. Many injuries and discomfort in rowing may be traced back to poor technique and form. 3. If you have not done so, invest in a proper pair of rowing shorts, with padding where you need it most. The padding on rowing shorts covers more area and is better adapted to the rowing motion than those of cycling shorts. Rowing shorts, like cycling shorts should be worn without underwear to avoid chaffing and bunching. You may order a pair from C2. If you row more than 5000m, or, sweat profusely, then based on my experience, I would recommend the spandex version over the cotton one. They will feel drier and cooler on you during a long row. 4. If the problem is related to lack of fat, or, underdeveloped gluteus muscles in your buttocks, then the solution is to build them up through some core workouts with targeted glut exercises. This may not only solve your seat pain, but will help also to bring more power to your leg drive. For that, I train with kettlebells and bands. Of course working with free weights will work too. If you are looking for strength and core exercise I highly recommend these two RU-vid Channels: ru-vid.com (More free weight/barbell oriented) and ru-vid.com (More kettlebell and functional strength and body core oriented). They are amongst the best and offer a lot of videos not only doing exercises but on rehabilitating from an injury. Hopefully until Shane does a video that might address your specific issue this might give you and anyone else reading this post some information that may be useful.

@adinacase8215 3 года назад

I have progressive degeneration in my neck and lower lumbar. I haven’t rowed for the past 4 days because I did a 1,000m in 8 minutes on Friday and since then my lower back is in a bit of pain. What I can I do?

@adinacase8215 3 года назад

Do you recommend a seat cushion? I have progressive degeneration in my neck and lower lumbar.

@Bharathmuthuraj Год назад

When I start rowing within a couple of minutes I am able to start feeling it in my biceps. Can you tell me what's the mistake that I might be making?

@tammymcgee737 3 года назад

Great video! I have degenerative disc disease along with rheumatoid arthritis. When I first got my rowing machine I could hardly do 5 minutes on it but after watching your videos I see I wasn't paying attention to the technique. Technique really seems important. Now I'm doing the 30 minute workouts with no trouble at all. I feel so much better since I started rowing. Thank goodness I found these videos!

@DarkHorseRowing 3 года назад

Ohh amazing! I love hearing these stories. Progress like that is absolutely amazing

@jmbs9833 2 месяца назад

8:28 Bodyspaghetting sounds interesting...

@giovannirallo2793 3 года назад

Regarding the use of the arms it is practically the same teaching that is adopted in the study of Karate (I speak for the Shotokan style) From the hand to the lumbar muscles, all the muscles must be coupled ... if you lift the shoulder you lose the connection and the technique is weak and in the long run dangerous even for the pupil himself.

@Chris-xc1tm 3 года назад

I just paddleobard and kayak now. I like the damper on 10 to bulk up in winter. Am I doing something wrong?

@DarkHorseRowing 3 года назад

Cant really identify right or wrong but if you use a damper of 10 you should know WHY you’re choosing to do that.

@kevincalvey9281 3 года назад

While I agree that technique is key and pause drills with good coaching will address positional errors I would have advised consultation with a medical provider regarding the spine/disc loading along with the spinal mechanics discussion. Big time fan and subscriber here but as a Doctor of Physical Therapy and spine specialist (along with former collegiate rower) off erg mobility is far more important. You’d have to have the capacity to even get close to proper positioning. I’ve treated numerous annular disc tears attributed at least in part to the erg and poor technique. Every single one didn’t have close to the flexibility/mobility to achieve a safe position even with the best coaching on technique.