Mark Lewis Rowing Technique Tips (An uninvited critique!)
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- čas přidán 4. 08. 2022
- Mark Lewis is an amazing example of how hard work and dedication to performance increases can pay off.
I've been a long time fan of his videos on his channel ( / marklewisfitness ) and as a lot of it involves rowing, I thought I'd take a look at his technique - totally off my own back.
This video is unlikely to even cross his radar - but just in case, the tips I've got in here may help him perform better in his next Hyrox competition.
The headline is that although he can row really fast (including 1:45 splits for the 1K in the middle of a HYROX competition) the power he's putting in through the leg drive isn't very efficient. He's putting power in, you can tell by his jelly legs after the row but by not connecting that power to his back, he tiring himself prematurely.
I realised after making this that I maybe sound a little like a disappointed school teacher, like I expected more from him! Sorry if it comes off this way - I guess it's what happens when I try to be earnest!
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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another CZcams tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
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See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
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*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. - Jak na to + styl
Excellent analysis and technique break down!
Thank you.
Impressive review thanks 🙏
Thanks! I'm pleased you enjoyed it. Always tough to make a video about someone else!
I am so impressed and thankful for your generosity John. This critique is helpful for me as a beginner. I am really trying hard to focus on good habits and technique. I love Mark's channel as well and appreciate his honesty and willingness to try anything. You both are inspiring and I am deeply grateful!
Wonderful! I'm really pleased you enjoyed this. If I can do anything to help (for free), please get in touch.
Thks! I started crossfit 5 month ago and this vid comes in really handy since I share many of the problem you talked about (back tilt and over compression of the legs mainly). Graat vid!!!
that's what is so beautiful about rowing, we can all improve our technique to varying degrees.
Precisely. And when you add in the needs of a HYROX athlete too, it takes on an even bigger variance.
Yeah, but Mark's way of rowing is the way Rambo would row.
Nice critique, John. Wouldn’t you like the opportunity to spend a few days with Mark on some long pieces at 18 to 22 SPM to work on his technique? After all, it’s hard for all of us to break old habits...One thing I would stress is hands away, rotate at the hips and make sure his hands are over his knees before starting to come up the slide...I’m looking forward to checking out Mark’s page...Keep up the good work!
I’d love the opportunity to do that with anyone!! He’s an interesting athlete to look at though, as rowing is just a small part of hyrox - there’s a balance of how to row well, and how to row for HYROX.
i hope you've asked permission this time 🤣🤣and yes i follow both of you for a long time
Haha! Yes, I did. He was very good about me using his clips.
Great tips. I used to row with bent arms (on the erg and on water) and it caused injury (tennis / golfers elbow). So, as well as being energy efficient, these changes will help avoid injury.
Yup, it's very common. I'm hoping that by looking at this from a fatigue point of view, it'll hit home better though. As often, strong pulling rowers just figure they're not going to get injured.
Judging by the way Mark moves in his various endeavours - coupled with his morphology - I’d guess hamstring and glute inflexibility is a major contributor to his default rowing style. I foresee a future series of videos documenting an attempt to get his mobility above average.
I could do with watching it when it comes out!!
I've been tempted to "name drop" you to him for weeks 😁
Thanks for these videos, they are really helpfull. I've been rowing on-and-off for years, but it seems I've been making alot of mistakes. Currently my sole focus is nailing the legs-back-arms/arms-back-legs sequence. So basic but so hard. Need to do alot of repititions before it become natural. After that something else will be improved, slowly "building" my rowing technique. I think that is the way forward, one thing at a time. Once I tried focusing on everything and my brain melted.
Anyways, thanks again for these videos, they help me alot 🙂
Haha, mention it to him anyway. I've been in touch a couple of times with an offer of direct help - but I think he's probably happy the way he is. As for your stroke, here's a suggestion. I'm not really that much a fan of pause drills, as the danger is that people start to row like this all the time, but it can slow things down and help you focus on what you're doing instead of trying to deal with it all at once. Just remember to think of this as a drill to help with your sequencing, not actual rowing:
Try this at a low stroke rate - like 20spm - Slide forwards into the front of the machine, Shins vertical, arms straight, hips tilted forwards, forwards tilt to your back. Then drive out of the front of the machine powerfully with your legs - think about pushing the machine away from you, not pushing yourself backwards. When your legs are half way done, swing over your hips from forwards to backwards tilt, and pull your arms in to sternum height. Try to keep your wrists flat through the stroke. Flats wrists will help you get the power in from your lats and delts.
Then - hold it there for 1 second. Squeeze your shoulderblades together. Your legs should be fully extended (without locking the knees). Point your toes to the front of the machine if that helps.
To start the recovery, release your arms away from your body at a neutral height. Don't throw them out - just release them comfortably. Don't drop them low, don't raise them high. The point is that you then use that momentum of your arms coming forwards to tilt forwards over your hips again. Only once your hands pass your knees should you then bend those knees to allow you to slide to the front of the machine again - your arms will be straight, and you'll already be in the right forwards tilt with your back. So all you do is slide forwards to get your shins vertical, and then repeat!
Effectively, you drive for 1 second. You hold for 1 second. You recover for one second.
But don't worry about the timing too much - even if your stroke rate goes slower than 20spm, I want you to think about the above. Posture is REALLY important at the drive and the finish. So when you come into that pause at the finish, think about whether you've got a tall posture instead of a rounded one. Then, if you just tilt over your hips and think posture, you should be in the right position for the next stroke.
@@rowalong Thanks!
I've had 2 rowing sessions now (30 minutes each), trying to remember all of this. And I think things are improving. Most notably, my lower back doesn't hurt anymore after rowing. It's the posture and hips thing, a real "Eureka!" for me that.
I think I averaged at 17 spm in both sessions. I need to think about everything so it's a bit slow, but I was doing 20 spm near the end of the second session. Good technique first, more spm later =)
It's amazing how much more power it feels like I get in each stroke now, without getting any pains. You have really revitalized my joy of rowing, thanks again!
Hello John and all
Like in the video with the guy next to Mark rowing really badly, I saw something yesterday in my gym that underlines how important technique is.
A young guy who is in good condition and muscular but not "big" (not bulging muscles) making a substantial effort on the rowing machine just to maintain a 500 m split time of around 2.25.
The thing is that I saw this same guy around 3 weeks ago doing 1 m bursts on the ski-erg of around 1.42 for 500m splits.
We spoke and he is "self-taught" (he doesn't watch videos). For some reason, he has managed to arrive at good technique on the ski erg but not the rower and oh boy, does this show in his style and times.
I explained to him that 99.9% of people should be faster on the rower than the ski erg. Not only is he slower at rowing, but by a long way (30%) and he was not even aware that his rowing was so off mark.
Wow; that is a difference. I’m guessing early backswing, and pulling with arms, coupled with tugging on the footstraps?
@@rowalongNo backswing as he always leaned back, speed over power, little leg drive, butt forward, the works!!! But he told me the other day that he now does the same session at 2m13s per 500m which is already better but still far away from his potential based on his ski erg performance.
Things align.. I follow you both on Zwift (to which I'm new) and YT. Good critique. I saw how wasted he was after that simulation and Jenn ran off without him. Your review of my form last year to snap the legs down (moving strap higher) was good as my back and forearm were less fatigued after sessions. I'm training for my first Hyrox and have rationalised that 10 secs margin between tough but comfortable and pushing to the red zone with half the race to go! I do get Mark though, if rowing is one of your best bits, let it be that but weigh up the cost. Since you Zwift and do other stuff is there any plan to explan your channel? Surely even with your patience you get tired of dishing out the same advice time after time? I like your content and your style of presenting and would be great to get your general fitness insights.
I don't know if anyone would care if I expanded my channel much. I think I've got a niche here, people who enjoy my schtick on the rowing machine. But if I started harping on about bikes and running, would anyone give a hoot? Maybe I'm not giving my 'brand' enough credit. I'll have a think about it. Thanks for even suggesting.
Great video John! Are you looking to do more Form Check Friday’s? I would love to join the waiting list if so!
Always! I really enjoy helping other folks, and it also helps me address parts of my own stroke. I’ve picked up something to work on from every Form Check Friday I’ve made.
Send it to info@rowalong.con (use WeTransfer if it’s too big a file size.
@@rowalong Brilliant, I’ll do that later today!
I follow your (fab!) training plans - and after a few weeks of doing it 5 times a week I have recently developed a pain in the right side of my ribs. I have taken a break to recover. Is this common? And is there anything I can do to help it? I try to keep my technique ok. Could it be that I don’t really stretch before / after the rows? I’m 39 so perhaps more prone to injury than previously! Thanks!
Without seeing you - my guesses would be 1) That you're rowing with too high a drag factor and 2) You're using your upper body to fight against the weight of the stroke, instead of keeping a forward tilt and pushing the legs into the drive to take up the force. Feel free to send me a video (info@rowalong.com) and let me know what drag factor you're rowing on.