Form Check Fridays 19-11-21 - Indoor Rowing Machine Technique Analysis

In Form Check Fridays, I analyse videos of a couple of people rowing on any rowing machine and suggest what works, and what could do with some work when it comes to their rowing technique.

In this episode:

00:00 Introduction
00:36 Daniel Bates on a Water Rower
07:49 A model rowing on a Concept2
15:35 Looking at how the 'hang' off the handle helps your power.

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More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube 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.

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. 🔴 DISCLAIMER 🔴
Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.

[DanielWBates]

John. Thanks so much for the crit. The stop action and tellustrator tech is illuminating. The 26 s/m came at the 8K mark of a ten K workout and you can really see things falling apart (i could just barely bark commands out to my gopro). Tough to watch, but very educational. Encourage everyone to swallow the red pill and take the trip down the rabbit hole. #trexwrists

[SharleneMcKinnon]

Daniel Bates... big thank you for being one of the first courageous folks to put yourself out there for analysis! I am curious.... how tall are you? Height and rowing angles are an endless topic in our household. I use both machine types (water rower / C2) and on the water rower, I do need to send my elbows back farther to keep everything in line and flowing smoothly. Never understood why until now.

[pommieMJ]

Hi John. As you know I own a waterrower. I agree that there are very slight differences between a C2 and the waterrower in terms of seat height, strap/chain height and footplate angle, but I don’t agree that these small differences are causing Daniel’s technique issues. He’s not getting his hands away quick enough and his heels are coming up too much. You can get good form on the waterrower by following your instructions closely. Maybe I should do a video?

[chrisl]

Is there a reason why my right leg would fall asleep during a row? My straps are not too tight. Am I sitting too far back on the seat?

[donr]

I like to say the elbows should”flow past the body”.

[corsc]

A bit woffle-y but good advice.
RowAlong Treasure hunt

[donr]

Pivot at the waist. Hands Hands away before you come up the slide.