Austin, thank you for actually knowing what you are talking about! I am a former collegiate rower and I have seen so many terrible instructional videos. I always recommend your channel to friends who are starting their rowing journey.
Hey Austin, don't know if you'll read this but when I begun rowing early last year I learned rowing technique from your videos. I went on to complete the 1 million meter challenge in about 14 days shy of being a whole year on a Concept2. Thanks brother!
I rowed in High School and was a D1 scholarship rower, also coached at a D1 school as well. The best advise my high school coaches told me was to equate the return as used in this video as a recovery / also commonly recognized in rowing terminology as well. Recovery is when you push the arms slow away from your body, bend the knees to the chest slow and enjoy the recovery, because you're going to need all the recovery you can get before the next stroke. A huge tip.... as you have just finished the stroke and preparing to go back up the slide (towards the monitor and the spin wheel), during the return/ recovery process push your hands away from the body very slow to set up the momentum to return slow up the slide and recover. Rowing is alllll about physic, it's more noticeable in a rowing shell/ boat, but you can the basics of it on the erg/ rowing machine.
just got my first rower and i am loving it. I was shocked how much you have to think about your technique while doing it. Its a big part of what makes me keep doing it. Your videos have helped me a tonne!
I’m 6’9” with serious, chronic back issues from when I was younger - turns out football wasn’t my best friend in the long term. My PT recommended a rowing machine for core and back work, so grabbed a C2 and have been loving it. These videos combined with your app are helping a ton. Thanks for getting this out there!
Only rowing channel I watch Austin. The tips and workouts you give are extremely helpful. Been making All Kinds Of Rowing Gains because of you're vids. I row at a 19 to 20 s/m 5000 meters in 25 minutes. Focus on the technique and you get hard sweat going.
I followed your RU-vid on the aspects of the proper rowing techniques, yesterday. Well sir, I rowed for five minutes concentrating on technique. After practicing yoga several years back, I know that taking a slow direct approach to any exercise is better. Well sir, this 6’2”, 76 year old, sedentary woman is in bed with aching solar plexuses. Oddly enough, I am considering going back to PF right now. 15 minutes on the upright bike and 5 minutes on the rowing machine. I will do this routine until the pain subsides. Thank you for your advice.
I tried this this morning and it worked great. Previously I was hanging in the 24 to 27 strokes per minute. This morning, I tried to keep it to 20 strokes per minute or lower. I sometimes slipped up to 22 strokes per minute and slowed it down. My average heart rate ended up 5 beats per minute higher for a 30 minute workout than what I was getting at the faster stroke rates.
Makes such perfect sense. One of the most common mistakes I see people make while rowing - and it’s a byproduct of the insanely high SPM, is the tendency to “fight against themselves”…. In other words, they start the return before they have finished the drive. They end up essentially running their bodies into the handle as their arms are still pulling back, while their body is moving forward to return. You’d think it would be intuitive to NOT do that, but for many it needs to be taught. Another great video, Austin.
Great video as always Austin. I started rowing in December last year and I use a lot of your follow along workouts. Already lost 20kg from rowing and checking my daily calorie intake. Keep up the great work. Whenever someone I know wants to get into rowing, I always send them a link to your videos. Thanks for everything you do to help people out, it's definitely helped me a lot.
First things first, here before a million views. Your videos are awesome, Austin! Been binge watching them to really get my rowing form up to par. Love the humor too haha.
This guy really knows his stuff. Great teaching techniques for ANYBODY to understand. Really important. I'm sold on him. Beautiful Teacher. Helped me choose a better rowing machine.
This is perfect. I just got my water rower and did a beginner Dark Horse workout and was wondering "how is he only at 18 SPM? I cant get under 22!" then I realized I focused on my form and the drive then return with form. Then I hit 18 SPM and noticed the intensity I could control to push harder on the drive. GREAT STUFF!
Thank you so much for taking the time to teach us these techniques. I started rowing about 2 months ago and feel I am still learning from all of your videos. I will say rowing and my new diet has helped overall. I went from 189lbs to 175lbs in just under 3 months. I am seeing alot of toning to appear and that has me excited that I have actually accomplished what I have been working for. Again, thank you and can't wait for your next video.
clean instructive narration, this one video stands atop all other how-to-rows ive been checking past few months. MUST WATCH for beginner rowers. anology is :DD
Thank you so much for these form/tip/beginner videos. I received my machine about a month ago and am still working to feel completely comfortable. I keep going back to the 20 minute beginner video with the form drills- super, super helpful. My big hang up is my shoulders as I go into higher stroke rates. They always want to pull up and that is no bueno! Thanks so much!!
I love the enthusiasm!! And this tip and the tip about keeping the handle low over your leg on the return are such simple, helpful techniques!! I wish more people would keep it simple and useful like that
Hello, Me again. I tried this slow technique tonight and OMG I Can totally tell a difference. I was a fast rower trying to hold under 3 min split while trying to maintain 28 to 30. The lowest I found I could get was around 20 to 22 at a damper setting at 4 and was still holding a split at 245 to 235. I am gonna play around with the damper settings my next trip to the gym and also try to get below 20. Also I found I don't get tired as fast with this method so that is a big plus also. Thank you again.
I’ve been rowing since Feb 2021. I rowed to one of your beginner you tube videos for about one month. Then started rowing to your Just Row app. Amazing! I think my form is spot on from learning and rowing along with you. I am working my way through the Blocks with 4 weeks in each. Such a good work out and training. I bought a really inexpensive Sunny rower to see if I would even like rowing. It has a monitor but not the splits etc you talk about. So I just follow along with you. I am 5’ 9” with long legs. My 66 year old legs look like they did when I was 40 now. I’m happy! Thanks for your enthusiasm and love of rowing. I feel like I have a personal trainer with me in my home gym.
My brother recently bought a rowing machine and I’ve been at it for 2 weeks now and I’ve gotta say how helpful your videos have been with it. Thank you
Austin you are THE MAN!!! My issue has been bending TOO FAR FWD to get the catch; Notice you stop the forward movement just before going too far fwd so that the drive comes out of the legs and not the upper body! Will check your website.
I started watching your vids the day my rower arrived. My stroke rate is like 17 on average (over the first 10 minutes or first 3 km), but damn my heart is racing. Also, it feels stronger to pull back HARD and control the way down. It takes a lot of mental discipline to maintain a slow tempo when it's easy to just pull up and push down immediately after. What I do is I followed your advice and "pause" at the end of the drive, then slowly go back starting point.
I used everything from this video and I was able to go way longer without needed a break, and my lower back didn’t hurt afterwards! And the control I had was incredible. 10/10 recommend following what he says
I have been considering returning my Aviron because I didn't feel like I was able to get the kind of workout I wanted. I knew that there was something I wasn't understanding because so many great athletes row. I think this may have cleared it up for me. I was not ROWING HARD. I was expecting the machine to PROVIDE the work by resisting my movement. I wasn't connecting that putting the effort into the stroke would increase the resistance. The pool analogy really helped drive it home. Thanks, Austin!
Thinking about slow return strokes, on a WaterRower, the water is acting like a flywheel, so if you slow your return, the water slows down too. Thus the next drive stroke is going to be a lot harder. Fast returns mean you put in less power in the drive to get the same speed. I'll try it. To get to 9km in 30 mins, I'm rowing at 5m/s and 30-31s/m.
My introduction to rowing was a 6-week course on the C2 under the guidance of an Olympic medallist so a lot of the rookie mistakes were corrected in the outset. Nevertheless, I enjoy your videos a lot and I'm always learning from you. So thanks for your effort!
Thank you so much, this video help me so much as do your other videos, I took about a month off from rowing and I feel I lost all of my conditioning i was doing an hour no sweat, when i started back I couldn't do 10 minutes, then i saw this video and I changed everything, I did 30 minutes straight because I slowed it down, now I know technique first above all
Thanks for the vid, man. I have been looking for something to do that's full-body five times a week combining both cardio and strength training. Your videos on form and technique have me ready to start my rowing machine year. Thanks again.
Jeez you weren't kidding. Only been rowing a little over a month and I'm enjoying the challenge of doing it properly by learning from Training Tall and Darkhorse rowing After watching this video I dropped my avg spm for a 10k from 27 to 22 and kept pretty much the same time but got a harder work out just like you said. I like that with a slower spm you drive harder but recover slower so you can focus on catching and driving properly. Also less strokes seems to be equating to less lower pack discomfort over long sessions but I'm gonna watch your video on lower pack pain while rowing to see what else I'm doing wrong. Thank you.
I've just watched this video and now cannot wait to get back out in the garage. I am a beginner (literally been on my new rower three times). I made the mistake of looking up 'beginner times' and have been trying to get close to them by upping the rate. 30 minutes at 30spm nigh on killed me and I only covered 5km. I've since dropped to 3km but kept the rate and it's so miserable that I keep talking myself out of it. 18-20spm it is now and to hell with the distance. I'll focus on the form I saw in another of your videos and let the speed come in time 👍🏻
I think the best way of emphasising this is the wording used. If you drill home the word 'recovery' rather than return it helps you understand the purpose more of that part of the stroke and by doing so allows you to put that extra effort into each drive if you have slowed and 'recovered' between them.
I really appreciate your videos, I’m about 3 months into getting back to lifting and my 2nd weight-loss journey. Wanted to boost my cardio warms ups for deadlifting and calorie burners to boost metabolism, so I’ve started rowing. Your videos just made me realize all that I’ve been doing wrong, and why it’s so uncomfortable for me to row. I couldn’t even stand to do it for 5 minutes because my hip flexors and lower back started to lock up & burn. I just put it off as being too big for the rower. It’s been my FORM! I’m going to slow down and just do the pick drill for a week or so and really break down the elements even if it looks silly to everyone else in the gym. I’m hoping I’ll start to pick up the art of rowing so I can help other larger people in the future. I’ve been scared to use the rower because of my size previously. Thank you for these videos!
Thanks for the tip on SPM. I decided to try this with the C2 WOD which was 5x2000m at 500@24, 500@26, 500@24, 500@26 w/2 min rest. Trying to focus more on the catch/drive I did 24 SPM and 20 SPM (just couldn't quite get down to 18 SPM as I want to row "fast"!!). Well dang if that wasn't a workout. My 500m times were "good". I could definitely feel the effects of a slower SPM and more focus on the catch/drive. Enjoy the video/tips - keep'em coming.
Exactly - very good advise. When I was beginning, it was a little bit the other way round - both moves too slow. At first, I went for endurance but then I did, was everyone did: going for higher strokes. But after a little while, I realized, that the secret is to push clean first, then hard - and to move slow back to the first rowing position. Now I am working more focused first on my endurance and try to add some HIT turns within, e.g. strokes at 22 to 24 and short HIT episodes for some minutes at 26 - 28. And that works perfect for me, because I don't want to row for more than 40 minutes - and using this flexibility brings more variability to my rowing sessions.
I started using the rowing machine at my local gym as an alternative to running on the treadmill while working through a minor injury. There is a little sign on the rowing machine that states, "You should aim for 100 strokes in 3 minutes for a fitness workout." I tried that and had no consideration of my form or body position or anything else---just do those 100 strokes like the sign said. Then I watched some of your training videos and followed your instruction and that has helped me to love, love, love the rowing machine. F*ck those 100 strokes in 3 minutes. I'm back to running but look forward to using the rowing machine as well. Thank you. Thank you so much!
Austin, have been a fan of your channel for a couple years now-love your humor and intensity, not to mention your rowing IQ. I’m headed on a three-week trip this summer, during which time I’ll be away from rowing, both my erg and the water. Have any tips for how I can keep my edge via dry land exercises, resistance bands, or the like? I’m afraid I’ll lose my mind not being able to row, lol. Thanks and ✌️ from NC, Brett
In my fourth decade of rowing. For years, would row 5Ks at between 27-30 SPM & damper 3ish. A journey over the past 8 months has seen me shift to a 22 SPM & damper 5.5. I've seen PBs at various distances (1K, 2K, 3.5K, 5K) effectively plummet. So I can attest to what you're saying. Absolutely.
I have a picture on the inside of the garage door of Picard doing a cheesy smirk with the word engage. It reminds me to engage the legs and also keep my mind in that mode.
Perfect Austin, I needed to hear this. I'm a beginner and literally just commented this on one of your older videos today. I'm going to try and get my head around this.
Austin, Thank you for all your FANTASTIC material >> Question. I own an Aviron. Is there any way I can get the equivalent of a Force Curve display on it - like I can on a SmartRower/waterower?
I'm 6'7" and I've just acquired a Concept 2 and have been watching a handful of your videos before I get started on this journey. The main thing I want to avoid is injury, while rebuilding muscle and cardio.
Good plan, watch your form carefully. I upped my resistance and was fine for a day, the 2nd day I gave a bit of a jerk on my drive and felt something pop in my shoulder, I ripped my biceps off the bone. I tore every tendon in my shoulder except the teres minor. I'm almost 8 weeks post op. PT is going well, I'm ahead of schedule for where they expected me to be at this point in recovery but my surgeon said it would be 9 months to a year before I can row again. Just a precautionary tale for anyone who gets too gung ho.
@@claudesmoot1880 Thank you so much! I don't want to scare anyone away from rowing. Just don't do what I did. Tearing your biceps from the bone is what my surgeon called "the pain maker" and believe me I was in major pain. I never want to see my doctor again in scrubs and a mask. He's a nice guy but I don't want to repeat what I did. Ever.
Thank you for your helpful videos! As a total newbie, they helped a lot :) I feel like the no. 1 mistake I see others making in the gym is rowing with a rounded back and slouched shoulders. I would be curious to hear your take on this. It would be great if everyone would watch your videos before starting out :)
Yes, it makes a lot of sense! I noticed getting back on the rower after a couple months off, I was gassed very quickly. Decided to go slower and push through the heels, really felt it then and I could go longer. I think the light switch will work for me.
Bought a hydrow based on your review. Been doing OTF for years but apocalypse happened. Looking forward to getting back on the tower soon. Just looking into more of your vids and really enjoying them… nail polish and all.
I bought a concept 2 because of your videos. Thanks for your tips. I am going to use a tablet and a mount once it gets here. Can you recommend software that is fun and maybe game like to keep me involved? Thanks again you have earned my subscription.
Just got a row machine incorporate in my workout and i love it. I do about 4 sets 10-15mins each set a day and I go slow. Its like lifting dumb bells don't go fast go slow to get better results. The Row Machine is amazing makes me want to get out in the water.
You made this video right around the time I started rowing at Orange Theory. That's a nice coincidence. In my last 3 workouts I found out I needed to fully return. At first I was returning to about halfway on the rail. Now my return is all the way forward. I don't know if this is recommended, but I try to tap my heels with the chair. My power went way up from ~140 to >200 watts, and I'm starting to feel a much better workout with the rowing machine. Fully returning also slows my strokes/minute, because it takes time to fully return. I'm still rowing too fast at about 26 to 28 s/m. I'm still not certain what my base should be. It's going to take me a little more time to figure it out. I think if I figure the technique out a little more, then I can reach over 250 watts during my push. Thanks.
Took me a week or so on the Hydrow to really realize this. The harder I push off with the balls of my feet on the drive, impacts my 500 split time more, than the strokes per minute. Went from a 4 minute 500 split time at 28-32 strokes per minute, down to sub 3 minute 500 split time, at 20-26 strokes per minute. Plus, those workouts at the lower strokes per minute, but higher 500 split time, are way tougher. Push hard, then use the return to match the rhythm of the instructor in the Hydrow video.
It seems that there may be a missing explanation as to why returning slowly is important. While it was mentioned that returning too quickly can result in incorrect form and bouncing, it is possible for one to return quickly with proper form. My understanding is that returning slowly allows for a steadying of the water, which requires more effort to overcome the inertia of the steadied water and thus more wattage. This can be beneficial in achieving desired results.
Start at a 2 or 3 and leave it there for a while. Increase by halves when you're ready, don't go too high too fast or you might end up like me. I tore everything in my left shoulder including my biceps, which I ripped right off the bone.😢 I raised my resistance from a 2 to a 5 and a day later all hell broke loose in my shoulder. I want to row so bad but my surgeon said 9-12 MONTHS before I can row again.
Hey I’ve watch countless videos and yours have been helpful the most. About to make my first rower purchase. Stuck between Ergatta and Aviron. I like the slide back of the aviron and I have a bad power back. Do you think it’s possible to modify the Ergatta with a slant to slide back easier because I think I would push myself more with the programs to improve
Thank you for your videos. I'm a complete beginner and I already did a session and stupidly didn't watch any videos. I think I made every mistake in the book 😅.
This is simply... Great advise!!! Thank you!!! Now I'm off to row at a lower stroke rate, on purpose, not because I'm being lazy. Lol... Clearly this video was made so I will stop doing some of these things :)
