Indoor rowing form

[V8mate]

I use a Concept2 from time to time as part of a mix of training. I might do a HIIT session on one at the end of a weightlifting session, or occasionally do a 2000m... just for lols.

With any exercise, I spend a lot of time researching form to ensure that I minimise the risk of injury and maximise the benefit of whatever activity it is.

But... whenever I get off a rower, I'm bent over at the middle and it takes me 20-30 seconds to be able to fully straighten up.

Form issue? Weak back? Or par for the course?

[Davey S2]

I do quite a bit on a Concept 2 and don't have that problem.

Try stretching and adding in some lower back exercises to your routine?

This is one of the best rowing tutorials I've found if you want to check your technique

https://www.youtube.com/watch?v=sfnAhEAa_T8

[V8mate]

Thanks.

I wonder if I'm not leaning back far enough at the finish? Possible that if I don't go back much beyond upright that I'm 'cramping' myself in a 'leaning forward' position?

[13m]

V8mate said:

I use a Concept2 from time to time as part of a mix of training. I might do a HIIT session on one at the end of a weightlifting session, or occasionally do a 2000m... just for lols.

With any exercise, I spend a lot of time researching form to ensure that I minimise the risk of injury and maximise the benefit of whatever activity it is.

But... whenever I get off a rower, I'm bent over at the middle and it takes me 20-30 seconds to be able to fully straighten up.

Form issue? Weak back? Or par for the course?

Which part of your anatomy prevents you from straightening up? Lower back? Abs?

[Davey S2]

Could be but I don't tend to go back that far either.

At the catch I'm probably at about 1 o'clock and at the start of the return at about 11 o'clock.

[MurderousCrow]

V8mate said:

I use a Concept2 from time to time as part of a mix of training. I might do a HIIT session on one at the end of a weightlifting session, or occasionally do a 2000m... just for lols.

With any exercise, I spend a lot of time researching form to ensure that I minimise the risk of injury and maximise the benefit of whatever activity it is.

But... whenever I get off a rower, I'm bent over at the middle and it takes me 20-30 seconds to be able to fully straighten up.

Form issue? Weak back? Or par for the course?

Not par for the course. If you train regularly, unlikely to be a 'weak' back per se, possibly more a form issue as you seem to be alluding, also quite possibly a drag factor issue. You may already be aware - but if not, higher drag does not equal better, there's a good article on the subject here:

http://www.concept2.co.uk/indoor-rowers/training/t...

And lots more useful info in the sidebar to the left on that page.

If it's not the drag factor being set too high, it may be worth taking the time to register on the c2 forum, where you can post video of your form and get advice from highly experienced rowers.

http://www.c2forum.com/

Hope that helps,

Luke

[V8mate]

13m said:

V8mate said:

I use a Concept2 from time to time as part of a mix of training. I might do a HIIT session on one at the end of a weightlifting session, or occasionally do a 2000m... just for lols.

With any exercise, I spend a lot of time researching form to ensure that I minimise the risk of injury and maximise the benefit of whatever activity it is.

But... whenever I get off a rower, I'm bent over at the middle and it takes me 20-30 seconds to be able to fully straighten up.

Form issue? Weak back? Or par for the course?

Which part of your anatomy prevents you from straightening up? Lower back? Abs?

Lower back. I'm stooped over like an old man; lower back is stiff and won't let me straighten.

[V8mate]

MurderousCrow said:

Not par for the course. If you train regularly, unlikely to be a 'weak' back per se, possibly more a form issue as you seem to be alluding, also quite possibly a drag factor issue. You may already be aware - but if not, higher drag does not equal better, there's a good article on the subject here:

http://www.concept2.co.uk/indoor-rowers/training/t...

And lots more useful info in the sidebar to the left on that page.

If it's not the drag factor being set too high, it may be worth taking the time to register on the c2 forum, where you can post video of your form and get advice from highly experienced rowers.

http://www.c2forum.com/

Hope that helps,

Luke

Thanks Luke. I'll try and get myself videoed.

[Zod]

V8mate said:

13m said:

V8mate said:

I use a Concept2 from time to time as part of a mix of training. I might do a HIIT session on one at the end of a weightlifting session, or occasionally do a 2000m... just for lols.

With any exercise, I spend a lot of time researching form to ensure that I minimise the risk of injury and maximise the benefit of whatever activity it is.

But... whenever I get off a rower, I'm bent over at the middle and it takes me 20-30 seconds to be able to fully straighten up.

Form issue? Weak back? Or par for the course?

Which part of your anatomy prevents you from straightening up? Lower back? Abs?

Lower back. I'm stooped over like an old man; lower back is stiff and won't let me straighten.

I suspect that you legs are flat before your arms and back have finished moving. The stroke should finish with legs going flat, elbows out to the side and back beyond the vertical all simultaneously. When you go forward, the arms should straighten, then you should lean, then you should break your knees. The stroke itself (the pull) begins with arms straight, back leaning forwards and is taken on the balls of the feet. The legs drive hard and the arms begin to break as the hands come over the knees.

[V8mate]

Zod said:

suspect that you legs are flat before your arms and back have finished moving. The stroke should finish with legs going flat, elbows out to the side and back beyond the vertical all simultaneously.

The video in the first response^ says the legs are flat before core and arms engage

[Zod]

V8mate said:

Zod said:

suspect that you legs are flat before your arms and back have finished moving. The stroke should finish with legs going flat, elbows out to the side and back beyond the vertical all simultaneously.

The video in the first response^ says the legs are flat before core and arms engage

It's wrong or, to be fair, misleading. If you don't engage core and arms at the catch, the legs just straighten without transferring the power into the handle/oar. What they must mean is that the core goes through vertical as the legs flatten.


This is the correct technique:

Edited by Zod on Tuesday 12th January 18:04

[MurderousCrow]

Zod's completely correct regarding the sequence. One has to squeeze the core very hard at the catch in order to express the force from the legs to the handle.

I can't over-emphasise the DF issue though, and it's sounding increasingly as if this is your main problem - DF is a *major* factor in achieving correct form and technique. If your DF is too high it will drastically change the way you are able to express force, and place huge compensatory stress on your back and upper body. To avoid injury and be maximally efficient, your form must be good and this can only happen with a DF which is low enough to allow your legs to explosively generate the majority of the force in the stroke.

Think about trying to use correct form on a bicycle, on a hill climb in top gear. It's not happening, as the torques to be overcome are too high for your body to be efficient. Cue straining. Same with a DF set too high.

Ready reckoner - set the lever to somewhere between 3 and 5. Forget what others in the gym may think of this, remember a watt is a watt.

A bit more involved - on the PM3/4/5 use this guide:

"To view drag factor on the PM:

On the Main Menu, select More Options.
Select Display Drag Factor.
Begin rowing or skiing. The PM will display the drag factor after a few seconds."

There is a consensus that adult women will generally benefit from a DF between 100-120, adult men will usually benefit most from a range between 110-130. Really hoofing big / strong guys may want the DF at 140+.

Edit - what DF do you use / where do you set the lever on the fan?

Edited by MurderousCrow on Tuesday 12th January 18:49

[Fezzaman]

Zod said:

It's wrong or, to be fair, misleading. If you don't engage core and arms at the catch, the legs just straighten without transferring the power into the handle/oar. What they must mean is that the core goes through vertical as the legs flatten.


This is the correct technique:

Edited by Zod on Tuesday 12th January 18:04

AKA 'bumshoving' so when you flatten the legs without bracing your core and end up leaning further forward rather than like in the pic