Correct Rowing Technique
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- čas přidán 15. 12. 2010
- The Rowing Stroke
The rowing stroke can be divided into two parts: The drive and the recovery.
You will learn a coordinated movement pattern built upon the following positions and phases:
The Recovery (Phase 1)
■Extend your arms until they straighten.
■Lean your upper body forward to the one o'clock position.
■Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
The Catch (Position 1)
■Arms are straight; head is neutral; shoulders are level and not hunched.
■Upper body is at the one o'clock position-shoulders in front of hips.
■Shins are vertical and not compressed beyond the perpendicular.
■Balls of the feet are in full contact with the footplate.
The Drive (Phase 2)
■With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
■As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2)
■Legs are extended and handle is held lightly at your lower ribs.
■Upper body is at the eleven o'clock position-slightly reclined with good support from your core muscles.
■Head is in a neutral position.
■Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke. - Sport
Just starting...82 yr old...thanks
Putting a rowing machine literally 2 feet next to an actual lake is the most human thing ever
I love this comment
That dock seems pretty submerged too lol.
And you can see people actually rowing in the background lol
Solid interneting skills here
@Pocket Square you’re probably lots of fun at parties…
I own a rowing studio and I have probably showed this video to a 1,000 people over the last 4 years. I wish I could thank her for the excellent help.
Hopefully, she watches CZcams videos - at least, the ones which feature her!
@@steshacarle396 thanks, but I not if it would seem creepy. Still, she’s great.
Simp
January 2019...and still the best rowing technique video...
Nice name. :)
@@jamesLG1 Thank you Charlie....sorry to hear about your passing. Rest in Peace.
and she is still flat
Eau Rouge ??
mokate56 marrus She’s still not as ugly as your fat girlfriend 🙊
I started rowing 4 weeks ago, along with swimming, treadmill walking, some weights occasionally. With no change in diet and have lost 9inches over body, mostly bust and thighs. I'm really surprised and it's motivated me to do more and improve my techniques
Good job Gail
Awesome, keep up the amazing progress 👍
How much rowing did you do per day, e.g. 30 mins relaxed, or 15 mins intense? Thank you.
As a former collegiate rower, I must say that this video is excellent!
Also while we are driving we must breath out and doing recovery we must breath in.
At 71, I just started rowing a week ago with my Concept 2, this is the best illustrated demonstration after viewing several. Thank you!!!
Fantastic video. Love that you broke it down, and then analyzed it from multiple points, constantly reinforcing the form. Saved to watch before rowing for the first week or 2. Thank you.
I love rowing. I purchased my own machine during Covid. After watching this video I am tweaking my form. Thank you for posting.
This indeed is one of the very best erg instructional videos for real rowers. The tap down is there, it's just very minimal. You don't need to drive your hands into, as someone said, "your crotch" at the finish because in a real shell on the water you immediately feather the oar at the completion of the stroke. All you need is to lower your hands just a tiny bit to get the oar out. Even without the tap down the oar would simply skip/slide on the water during the recovery. I have seen some bad videos here and this is a great video for erg training for "on-the-water" rowers.
Urs D im a freshmen in highschool and a novice for the rowing team but i can do 2k easily on the erg
Thank you! Your instructions are great! You covered everything from A to Z! I feel a lot more confident about using the machine at my gym. And the outdoor setting is very nice. Again, thank you and thanks to the athlete/model for demonstrating the complete process. 😀
Perhaps the best video about rowing. 100% demonstration of the right technique unlike other videos where the talk is 80% and demonstration of technique is hardly 20%
Kudos.
Wow, you break it down really really well. I'm just starting and learning the mechanics and this video is very helpful. Thanks so much
very clearly explained. Thank you.
I discovered the rowing machine late in life, and I am grateful for this video. Seriously, I don't like exercise, but something about the rowing machine just feels right. Maybe it's the fact that it only goes as hard as I want it to. Dunno. Thanks for the vid!
excellent explanation,precise and clear without unnecessary gibberish .l saw many videos about rowing but your`s the best thank you very much.
Newbie rower: I shaved 15secs off my 2000m (all be it a 7.45mins down from an 8.00mins) and got my strokes/min down to 23s/min from 34s/min.
So, technique matters! This video served its purpose!
Hell yeah, good job man
So slower is better?
@charlesjungclaus Not necessarily, but a more powerful stroke with a slower recovery can be, and if you focus on doing your stroke fast and powerful, you'll slow down your recovery to be able to keep it up. Plus in a real boat, going through your recovery too fast will slow down the boat, so you want to do it slow anyway because that way you don't waste energy to slow yourself down.
Glad these videos are out there. Mine arrived yesterday and after a half hour my back was a wreck because I was rowing like a pleb.
This it great because I just started rowing last week and I needed some tips and I have got then from this video!. This is helping me heaps
yes concise and to the point. Other videos are 10-15 minutes
Great demo and instructions. Still helpful in 2023.
Just got a machine today, this was perfect! Just what I needed.
Thank you for the breakdown and review. She has great form. I just got my rowing machine and will utilize this video as a refresher if I feel my form lacking. Thanks again!!!
Thanks for this video, it helps a lot! This woman is a very good model and let us see how a good posture looks like.
Finally a video about this damned machine, I was finding only people explaining you how to rotate a kayak/canoe
That’s a good video. Very helpful.
She makes it look so easy. Especially the legs and back sequencing.
Your explanation was so clear. Thankyou.
Carol Kuelik thank you is 2 words
Thank you very much, very clear explanation
Very nice video ! I love rowing
Really helpful. thanks for posting
Thanks for posting this video!
Great technique. Thanks for sharing!
Useful info. Thanks for the great presentation. TT
Excellent video. Thank you.
This is really helpful. Thank you!
Her technique is perfect notice how she rows not in a straight line forward and backwards and how she rows legs body arms arms body legs as separate motions!! Well done
Nicely done. Thank you.
Thanks for the video!
Excellent training video to learn from. Slow and repetitive so even the slowest of learners like me can understand what to do. I should have watched this video before hopping on my rower thinking I would just know what to do. I now will begin to work on breaking some obviously flawed techniques and start getting a much better workout. Thanks!
starting to get into the gym and the rowing machine is my favourite excercise
Great video. Quick and straight to the point. Just ordered myself a Concept 2 RowErg and this video is definitely going to help.
I ordered mine a month ago. Best thing I ever done hands down. You will love it
Just got mine. How are things going with the RowErg for you?
Great lesson thank you.
OK, set my timer for thirty minutes to do an experimental run to get a rhythm. Way over thought everything and probably looked like a two-left-foot beginning dancer but, then about twenty minutes in i had that "AHA!" moment and got the rhythm. You'd think a simple process like rowing would be a cinch right off the bat. Now going to work it mornings instead of running (I'd rather get beating with an ax handle than run) along with a regular lifting regimen and get myself back in shape. Thanks for the tip!
Great video!
Technique is everything. I’ve had my Concept 2 since 2017, but recently I got off somehow in my form. Now I have one of the worst cases of tennis elbow imaginable. I can hardly lift my arm. Unable to do much of anything now. Be careful.
I just got in to rowing after never being in to fitness my whole life. I'm now addicted and my goal is to reach 10000m with no breaks.
My guy
This is as good as rowing gets. Excellent demo.
If you are bending your knees in our out as you are rowing you could easily hurt them. They need to go straight up or down...also if you kind of jump during the drive due to bad feet position, etc. you would also hurt your knees. But with good technique you really shouldn't be able to hurt your knees unless there is some previous gross injury.
Hey ime gonna try just like this 😄😄😄thank you so much for this video 😄
It's a day from 2020
Heading to the gym now to give this a shot
EpicMeme Productions LoL, if only you had known what a s#!+ show 2020 was going to be.
Not for long you aren't
Thanks, This really helped :)
Two or three minutes to warm before you start??? Two or Three minutes is my full session 😂😂😂
nigga
@@yousefalnahar2567 english ?
Ok boomer
@@KxrtButReal that joke really misses the mark when someones showing humility...
Stevey Irwin ok boomer, keep liking your own comment
Put this on a 10 hour loop for the perfect sleep sound machine track. My man's voice is southing + rowing sfx. Also great instruction...
if you wanna go to sleep ill knock you the fuck out. that should help.
@@jonwayne438 Damn
Easy to install and use. No problems with the water or any leakage. There are no foot adjustments however. Small issue
Helpful
Very helpful, though I do wish this was shot from more angles so I could see her elbows better at the finish.
Then follow along sir
Mr. Clean Ok Harold...
Her elbows in my view are not in the perfect position at the finish. The wrists should be flat all the way through from the catch to the finish with elbows roughly parallel to the water at the finish.
I just started 🚣 rowing
Forgot to mention engage abs, before leaning back,or you will end up with lower back pain.
im going to hit the gym next monday and i will keep doing workout all the way until the last day of may next year!, i said i will get my body in better shape for next summer! im not fat and neither am i very skinny. have done situps like crazy back in my first school every evening at home and in my school where i learned to work, situps every evening! i do got a 6 pack , only gotta get bit more fit to get it perfectly showing.
Update?
She means business!
Thank you so much for this explanation. I was doing it totally wrong. :(
I am actually a national rower rowing for Adelaide University Rowing Club, head of regatta’s and would like to say that your technique is wrong, but some of it is correct. The oars at one o’clock must be below the ribs but above the legs, I also noticed that your back is not as straight at the finish position which is essential to row in. This comment is purely for younger rowers with less experience and in no particular insults towards you all I wanted to do was correct your technique so that younger rowers don’t grow up having an incorrect technique. Good luck for everyone out there
Please elaborate then. And what do you mean by not straight back at the finish, it should then be at 12 o'clock instead of 11? Or do you mean still at 11 o'clock but straight from the hips up, as one does during a deadlift (she seems to bend lower back slightly even at the beginning of the recovery, weird)?
Thanks for teach a correct way for rowing technique..im never interest about that machine until saw your video..just a few days of rowing my muscle on arm and back start to toned well and reduce a flabby..
As a youngster, I got taught the right way to row.... with my cousin's machine... I enjoyed it so much as did my calves. They are still rock hard today.
Wow, great for you, especially considering that rowing machines don't work calves!
I don't know why then that happened, but I really enjoyed that....and developed great arm strength too.
347Nitro It was probably because you had terrible technique. Most people do pretty much by default and through no fault of their own.
www.rowingmachineking.com/what-does-a-rowing-machine-do-for-your-body/
Yes, rowing works your calves and arms. Don't listen to anyone who tells you different. Of course it does. Pushing back from a crouched position works lot's of muscles in the legs, including your calves. Think what squatting does. Rowing also engages your back, shoulders arms and more. It's known as a full body exercise.
I bought an ergometer yesterday. best decision of my life. But my huge beer belly makes it hard to row right. Shame on me.
+Krazy Lobster
So, one year later? What happened?
Did you get fit and ripped? How's your beer belly? :-)
Yo man, dont be to hard on yourself you'll get their
You can do it
Still rowing?
How's it going Lobster???? This is August 2019... Still rowing or you sold the ergometer and throw a huge beer party???
different strokes for different folks
when is the next beginner's class?
with a current rotator cuff injury and doing rehab, I would say that she is missing that shoulder blade should move first and last.
Good video, I see this is Concept 2 official thing?? I used to be a rower and a state champion, although long time ago, as "cadet", I was around 15 yrs old. Concept 2, best and only ergometers! The only thing that cracks me up, she is rowing at ponton/raft, in the middle of good weather on the lake, LOL... We used to row ergometers off season, when it was cold. As soon as the weather became normal, we would be sent off to row in boats. I was best alone, rowing a skiff
It’s a demonstration!
Will this workout be good for short people? Does it get affected if we don't have a full rythm?
Ok for those of you saying her back is all wrong please show me where because I don’t see it ( just so you know I row)
Hi, thanks for this. Are you supposed to do sets or a full time block of rowing for the best cardio approach?
There are benefits to each, similar to running. You can do time blocks, or even sprints, or longer, slower distances (e.g. 5k row). When sprinting be sure to maintain good form but focus on explosive power. You do not need to significantly increase your cadence to increase speed.
Best bet is to mix them up, depending on your fitness goals and how much you include rowing in your workout.
She needs to crank that bih up to 10
Ive been rowing for a few months in my gym. I havent seen 1 person using the corrext technique or at least trying to use the correct technique. Find it amazing how no one knows how to use the machine properly. Also everyone has the machine set on level 10! Im always tempted to tell the person, use level 4 or 5. That replicates water and you will row so much futher with better form. I never do though
back in the day, when a person could cruise, I'd often do some c2 rowing on the ship. Most people did use proper form, but I would see the rower left on 10 quite often. People are clueless on that. I leave it around 4.
22-26 strokes per minute
11:00- 1:00
typically you exhale on the exertion and inhale on the recovery phase of these types of exercises
Awesome 👍
the only thing i would maybe add is: dont drop the handle so low after they pass your knees on the recovery. try to maintain a straight-ish line.
But you need to lower them to get the oars out of the water right?
You need to have space to square the oars early, at least that is what most coaches currently teach. Lowering the hands gives you room for square oars before the catch motion.
this has improved me since september lol i trimmed off 2:20 on a 6k
Obviously I am absolute beginner, can you please explain what you refer by 2:20 & 6k?
@@SweetShivuT He trimmed 2 minutes and 20 secpnds from a 6km row
Thank you!
Is a rowing machine a good workout?
@Concept2Australia N.B. this video appears to contradict the PM5 'how to row' animation which says 'lean back slightly at the end of ths stroke' whereas your video has the person leaning back well before the end of the stroke. Which is correct?!
Question for more experienced rowers. When I push back with my legs, it doesn't feel right as there is no or limited resistance from the machine (Concept 2). It seems to me the resistance starts when I begin pulling back with my torso and arms. Is this how it's expected to feel?
Yes
Do you have big strong legs? If so, yes. That is normal for a lot of people. I have giant legs like tree trunks, and when I row for aerobic exercise, it takes about an hour before the lactic acid starts to accumulate in my legs. Unfortunately I also have a scrawny upper body like a shrimp man, or the Before Guy who gets sand kicked in his face at the beach in those old Charles Atlas Dynamic Tension ads. The Lord giveth and the Lord taketh away.
Have you tried your drag factor??
Why can’t I go all the way back on the rower Is that OK?
In my opinion you missed the most important part: the initial part of the stroke should be done almost exclusively by your legs! The woman in the video does this, but it is not addressed in the explanation. The initial part of the stroke requires the most power because the boat has lost the most momentum at that point, so we use our strongest body parts, our legs, to overcome this, not our arms or back.
If you have kyphosis can you use an underhand grip?
Cheers
Andrew Serich I have kyphosis and I can still do this. Do it over hand you’re fine.
Nice machine that
Question for the rowers: should the hands go down on the recovery the way the woman does it in this video, or should they stay more level?
Sir Psycho Sexy down because when your on the water this is how you take the blades out of the water. If that makes sense.
@@emilyfox9265 Okay, that does make sense, thanks!
What, if your seat does not move?
Should i feel tension in my legs or arms in the first part of the drive
Legs, imho...
I don't swing my body at all when I row. I simply keep it at 11 o'clock the whole time. Keeps my posture nice and firm.
Any breathing tips for this technique? Sorry I’m a newbie.
Yes, breathe in and out.
Breath out when you push through the drive, breath in when you're doing the recovery.
100 th comment.
Anyway, flat wrist?
Does this put pressure on the back at all ??
It does on mine. I follow the technique but I must be doing something wrong.
How come some people row it up to their chin as if they’re doing a barbell high pull or something?
Oh Billy.... seems like they are doing more work ( and strain) than they need to .....going off this video, I mean.
I am considering getting this machine, but I am worried as I have a huge belly how I would be able to do the proper movements.
Good video but if I had a lake like this I'd never ever step onto an erg.
Ah, sweet 240p xD
Remember the recovery - its when you bring your jaw back up after it dropped because you actually found a useful CZcams instructional video..
Is it correct to say she should return her hands a bit higher to maintain the horizontal traction? It looks like she is rocking a little during the pull and recovery phases.