Rowing Machine: The Subtle Mistake You're Probably Making 

Very pleased to announce the release of my new eBook, 'Row Your Fat Off!'. If you have just began using the rowing machine or recently purchased a machine for yourself, THIS is the ultimate guide to get you started in the right direction towards your fat loss goals! You can check it out from the link in the description box above! THANK YOU for all of your support!!

Holy crap this drill was exactly what I needed to get the stroke just right. I only started rowing at the gym about a week ago and your videos have helped immensely. Thanks!!

I found you yesterday and as a beginning rower you are a treasure! I was really focused on my movements yesterday, fixing my errors. It felt smooth, no shoulder pain, time flew and my core today feels like it was used! I will definitely be doing this drill to help! Thanks so much! I absolutely love rowing!

Great tips thanks! One of the things I love most about rowing is that it really does take focus and concentration to get right. Focusing and experimenting on my form takes a lot of the boredom out of long rows. I really do notice a difference just by changing my form ever so slightly

Although I never said it, understanding this technique change comes down to understanding that rowing is not a "pull" exercise. It is a press-swing-pull exercise. Press those legs, swing back, THEN pull in. Don't lean back and "pull" right at the start!

Just wanted to say a huge thanks for your work - watched all of your videos and subscribed. Am busy introducing all of your tips and techniques into some deep seated 25 year rowing errors....!! Great to have a total expert explain things so clearly.... and in such an entertaining manner. Keep up the good work and thanks again.

That resistance band demo is genius. Total aha moment!

i have now watched quite a few of your videos and i love your enthusiasm and honesty. I am 59, 6.2 and 83 k and have just broken my PB over 2K with 8.29... I know I can never get any where near the world record for my age but I just love getting on the ERG and going for it. Cheers.

As a beginner, I’ve found your video tips absolutely fantastic, and already I’m feeling the ‘3-pick’ stroke very natural and am improving my distance each day. Thanks from down here in Australia!

I started rowing about a week ago and was making this mistake like a pro lol, thank you for explaining why my knee hurts all day, my joint is grateful. +1 sub right here

Thanks Austin for all of your rowing technique videos. I’ve been rowing more because my technique is getting better and better. Your videos are super good!!!!

Austin. Another great video. Thanks. Request: please make a 3-minute reverse pick drill warm up video so that we can watch you and row along with you. Thanks.

at 5:13 is key description of what not to do when coastal rowing really awesome coaching thank you 🌊😊

nearly a million meters on my erg, your vid on setting a good df shaved nearly a minute off my 10k time!! looking forward to implementing this into my rows!! thank you!

Love this stuff. I'm 66 and just bought my first rowing machine. It's amazing how subtle the rowing technique is! Love working on my technique.

Brilliant video! Loved the detailed breakdown. I’m going to be watching out for exaggerated heel-lift, now- for sure.

Love this guy. Funny how this video is before he started being the Jim Carrey of exercise videos. He is super knowledgeable though so the silliness does not detract from the quality of his videos.

You are very knowledgeable about rowing and I love this channel.

Thanks. I just started rowing and this is so helpful

Thanks! That was very impressive! I wish I had seen your video as a beginner.

Great stuff Austin!! Just got my concept 2 a month ago. I was on a wait list for 6 months because of the pandemic. My gym is closed and even when it was open I mainly used a stationary bike for cardio. I have learned SO much from your channel. Really excellent content...Thank you!!!!

I’m just getting started and have been feeling mid-back pain right below my shoulder blades. I’m going to try the “sitting on your junk” technique and this drill to see if opening early is the cause. Thanks for the coaching!

Thank you immensely Human anatomy deserve ultimate respect in every exercise Contemplate upon all the hyper meticulous chemical proactions happening beneath the surface While doing a 10/10 row 💯💯💯

Very good explanation. My rowing machine arrived today,so thanks!

Hey there Austin! Huge thanks for such amazing tips and great form! I've been watching your videos and boy they're really top notch content! I'm just a beginner myself but thanks to watching you over and over again (and practicing in my head first) I was able to get the right form from the very beginning. I'm also considering to subscribe to your app "Just Row"! Fantastic job. Keep it up! Greetings from Madrid, Spain.

Thank you for all of your videos. I have been enjoying rowing and I feel you do such a great job of explaining for technical people like me. When I work out with your shared knowledge, I feel like I dont look like an idiot playing on a machine and I get a good burn going

Thanks for sharing. I am starting out and needed a starting program. This is something I can set as a goal.

I tried some of your recommendations and felt better after.

So much details and very easy to understand. Best rowing video I saw

Hi great video. I had to look at your example of poor technique to pick up your point. I’m sure I must do this all the time. Reverse pick drill for me from tomorrow!

You have over five thousand subscribers now. Congratulations!

Thanks for this video! I'm a beginner and I was opening up early. I have learned a lot from you.

Awesome video.. just got a concept 2 thanks to your videos ... your videos have been amazing..subscribed!!

This is so true too. I just tried this and noticed my heels come up when I pull my hips too soon. So true. Nailed it

First. Lol Thank you for the very informative videos. I like how you really go into depth in your videos. Keep up the great work!!!

65 years old, 6'-1", 30 lbs overweight, had to get bigger pants, haven't had a decent workout in 10 years. Feel like a slug. Need to get back on track. Thinking about a rowing machine. My dad rowed varsity crew in the late 1940s, and taught me how to row (a rowboat) when I was 5 or 6. Any video on helping an old man get started?

Brilliant video, thanks man, looking forward to working on this tomorrow :)

Yo,your videos are so good! I just got my machine thanks so much!!

One of the better explanations I’ve seen.

Your videos are really helpful!

Love all your videos! I know this is off topic but, are you a plant based eater? I am. Looking forward to rowing. Will continue to watch our videos.

I'm just now getting into using the rowing machine. I was doing it all wrong 😂 Thanks for this.

Perfect video. Thanks.

Thank you, very thorough coaching. I’ve gotten feedback on this issue, so this will help me a lot.

I am going to try this today for the first time of my life. So, let’s see how it goes.

Finally, it make sense!Thanks!

its fantastic learning from you.cheers.

I never thought about leg drive first.Thanks! My Olympic weight lifter trainer makes me keep my elbows high with the handle aimed at my neck.

Brilliant. Thank you

Cut the top 1/3 of the foot plat off and you’ll have no choice but to row properly. A bicycle style cleat in the heal would anchor the foot. Of course this means dedicated shoes but that’s fine.

very helpful. thanks!

Thank you.

Great video... informative

Guilty as charged. Have been rowing about 2-½ years, I know I swing my back too early but having a tough time correcting it.

I 100% do this - in fact, I thought I was a good thing until I watched this - 🙄 - the reason I did it was because I felt like it helped me catch the catch so my legs were loaded during the whole leg drive - I feel like if I don’t do that I push with my legs but I’m behind the flywheel initially and only catch the catch a good way through the extension - I am only 3 months into rowing so sorry I am probably not using the right terms to explain what I mean and I hope you get my meaning. - so I do just need to push away with my legs quicker ? Thank you for the great video - really helpful

Hello Austin thanks so much for your videos they are incredibly informative! As a result of your video I have gotten rid of the bouncy legs and am getting more out of my drive thanks again for that clarity. However, the light hasn't come on for the body piece, I know I'm opening up to soon. I am doing the reverse pic drill but when I pick up the stroke I'm back to not incorporating the core/body properly. I know as you say practice makes perfect or miles makes champion so do you have another drill. Thanks again for your videos, I'm not an outdoor rower but for me indoor rowing is amazing I love it and I love the indoor competitions plus the machine is a great way to stay in shape. Thanks again

Excellent video....thank you very much!

Thanks for the tip!!!

This is genius

Great stuff!

Great video!

Great video! This is a problem I’m having in the boat and on the erg. I’m doing the reverse pick drill and it’s helping. However, as my stroke rate increases, I fall back into driving with the legs and opening up at the same time. Any tips on when, during the drive, to begin to open up? Thanks! Branko

Very good.

cool video man, Thanks!

exactly my problem is! thank you!

I think something deeper is going on when people make this mistake. At least it was with me. I would do the reverse pick drill and see no improvements. I think I was making it because I thought/felt my connection to the flywheel wasn't strong enough. So I would open up my back early to get a better connection. Partly this was because my damper setting was at 3. Partly I didn't know how tight the flywheel should feel - so I was tightening it by opening up my back early. I realized this after watching my videos of my rowing. My very first stroke when the flywheel wasn't spinning would always be right. This is because you get a very tight connection to the stationary flywheel at the very first stroke. Now I realize I had been subjecting my back to unnecessary stress by opening up early and the stroke should feel a lot less tighter than I'm accustomed to.

Congrats on 5k subs my dude

thanks bud - always good info

Great coaching..... This is really hindering my performance b/c at 5'7" (short) I can't afford to squander the modest power I have in the leg drive by opening up early. Thx.

Thank you, thank you!

And that's why I now have a rowing handicap... I never had good dorsal flexion in the first place, but after a serious ankle injury I now have next to no flexibility in my left ankle (for life). I've been playing around with how perform as well as I can on the erg and unfortunately lifting my heels up too high is a necessity if I don't want to sit a half stroke length. I find it's actually better if I go a bit too far in my compression of the legs because it makes my foot (read: toe) position a little more stable for some inexplicable reason. My rowing is not as pretty as it used to be, luckily I can set my foot plate in the boat so I don't need to lift my heels up so much (but it forces my foot to be stretched out a little more than it actually can at the finish, leading to a slight pain). Anyone that has tips for this issue, I will be super grateful...

awesome. love it. thanks!

Crap! That's exactly the way I do))))) good to saw this video. I should try tomorrow tofix it)))

Awesome video!!!

my guy is a puller just like me .. slickback

Brilliant tips I’m just getting into rowing for general fitness but weight loss too, need music though😆😆

Question: how far forward should I come at hips the middle before legs compress at end

So im a personal trainer and someone with an old back inury. I don't doubt that rowers use effective and sound form but something I've had a tough time accepting is the rounding of the back during the catch phase. Ive been rowing for about 6 months at home and would tell clients to use the (legs->arms->arms->legs) form but always kinda kept by shoulders back throughout the whole stroke. It's been an adjustment. Now im doing it the way you guys do and haven't had any issues but are you sure its safe to lean so far foreward for ppl with back issues? I'd like to hear your thoughts.

Awesome tip, thanks! After watching, I think I may be opening up too early now :P. I'm going to implement reverse pick drills and try to stay with lower stoke rates (< 20 spm) to help maintain focus on good technique. Q: Is it also possible to be too far forward at the catch? I have been trying to maximize the length of drive by sitting tall on the seat and reaching as far forward as possible to maximize my stroke length. Is there a point where too far forward becomes inefficient? What is optimal?

Would you say raising your heals like this would cause more leg fatigue while rowing?

Great as always! I have one question. I usually row 8km, is there a major difference if I row two sessions of 4km a day instead of only one 8km session?

I just noticed that the animation on my Samsung Galaxy Watch exhibits this EXACT error!

why don't i feel much in my legs at all during this workout? I find it hard for my feet to stay stuck onto the board, it usually comes up when i try to push.. is there a way to correct this or is my foot position wrong?

Does this “flaw“ really matter? If you’re competing against others, either on the erg or on the water, and it means a stronger stroke and a better performance, yes. If you’re into just exercising and you want to maximize the stress to the leg muscles, yes. If you’re into endurance rowing and fixing this flaw allows you to spend more time at a higher heart rate, yes. Otherwise, who cares? If my upper back gets a little more workout than my legs, great. I just want a good work out and feel exhausted at the end, whether it’s my arms or legs or my whole body. It reminds me of a friend who spent a ton of money on a pair of in-line skates. He got the best bearings so that they would roll as freely as possible to maximize speed and minimize effort. He never competed, he was just using in-line skating as an exercise. I thought to myself, “I’d rather have bearings that have more resistance (and let’s face it, no bearing is going to give you a ton more resistance unless there something wrong with it), it would give me a better work out and make me work harder.”

Would a leg press with the heels at different lift heights identify the best position for power?

I'm curious if you have any videos using a water rower? I know they aren't as good as a concept 2, but it's in my house, and I gotta look at the thing. Are there any major differences you'd suggest I should consider when watching you videos to guide me, that might differ do to the difference in rowers? Thanks.

bro, i love you

Damn, I've learned more about rowing correctly from 3 of this guy's video than from Concept2 or other videos in how to row properly. The other 2 videos are Top3 Mistakes, m.ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-umGWGuvtO8M.html & Why You Should NEVER Row Legs First, m.ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-HSQGoxB4bts.html...Thanks Austin, I have a Concept2 also, these vids have really helped me...

Just bought a Concept 2 rowing machine, is it common to squish my twig and berrys when i row ?

★★★★★ Outstanding, thank you so much for sharing

Wow this is why I hated the rowing machine... because I was doing it wrong the whole time

Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ru-vid.comUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !

unless you are a good runner and get most of your power from the ball of your foot

Ooky fitting shorts / man bun alert.

I see “bros” with legs weaker than their arms “all day”! 😂

I see. A three stage coil spring. Like a rattlesnake striking at prey.

Mistakes mistakes mistakes..... I'll just give the whole row a miss 😂

Unless your a boxer then the balls of your feet 🦶 is where you generate power 🤷🏾‍♂️

Ace Ventura: professional rower

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