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Keep me posted how it goes as you incorporate these drills to loosen up your hamstrings. Hip pain CAN be related to tightness in the hamstrings and low back. So, I am curious if you start to experience some relief in your hips by focusing on the pelvic movement forward and backward in the rowing stroke? Thanks as always for watching and for taking the time to comment. Happy New Year! Onward. - Luke

I am happy you found the video helpful. I look forward to hearing how focusing on these drills for hamstring flexibility/range of motion goes for you! Thank you for watching and thank you for taking the time to comment. Best of luck in your rowing journey! Onward. - Luke

I'm glad you liked it and found it helpful. Thank you for watching, and stay tuned for more content soon. Onward. - Luke

For clarity, using the arms early and over the entirety of the rowing stroke is a BAD thing. We want to rely on the legs and body to do most of the work moving the handle and accelerating the fan across the drive. Only at the end of the stroke should we engage the arms and squeeze the handle to the body. For the majority of the rowing stroke, the arms should hang off the handle like cables and help facilitate the transfer of power from feet to handle. This short is taken from a longer video. if you click the ▶️ (play) button in the description of this short, it will take you to the longer video. Thank you for watching and thank you for taking the time to ask your question. More rowing content coming daily, so please stay tuned! Onward. - Luke

The shoes I am in are the Nike Lunar TR1. They are an old model, and have held up surprisingly well. You might be able to still find them online. If not, the Nike Trainer lineup of shoes and the Nike Metcon lineup of shoes can both be viable options. The Trainers will typically be a little more flexible, which some people prefer. And the Metcon series is a shoe with movement and lifting in mind, so it is stiffer midsole but still with flexibility in the toe box. Everyone's feet are shaped different, so if you have the chance, I encourage you to try the shoe on before you buy to determine how much stiffness versus flexibility works best for you. Thanks for the question and thank you for tuning in. More content coming! Onward - Luke

@roweracademy Thank you Luke for taking the time. Much appreciated, Dave

@@daveedwards4242 Absolutely! Thanks again for watching.

It really makes me happy to hear the videos are helping your rowing. and I truly appreciate you watching the content and taking the time to share your experience. More videos coming soon, so please keep watching. Onward. - Luke

I am all about discourse on this channel, and like learning why people hold certain views on the rowing stroke. Will you please explain WHY you feel no knee flex is acceptable with the arms and back?

Welcome back to rowing! Thank you for taking the time to comment and share your experience. Don't worry, rowing 31 spm will whip anyone at any age if you're really going for it! Please keep watching, more content coming your way soon. Onward. - Luke

Glad you're finding the videos useful! Thank you for watching and taking the time to comment. Onward. - Luke

I am glad you found this video helpful. Thank you for watching and thank you for taking the time to comment. More rowing content coming daily, so please stay tuned. Onward. - Luke

Perhaps one of the only benefits of the small monitor? Not much has changed with that monitor in two plus decades. A few upgrades here and there, but for the most part the same. Machine hasn't changed either in that time span, but why would you change something so bulletproof? Onward. - Luke

I appreciate the comment. Thanks for watching. More content coming to you soon! Onward. - Luke

Thank you for taking the time to watch and to comment. I am happy to hear you found this warm up useful. More rowing content coming soon, so please stay tuned! Onward. - Luke

Thanks for taking the time to comment. I agree with your sentiment about flexibility. This short is taken from a longer video on footwear, and perhaps doesn't offer full context (you can click the link to the longer video within the description for this short). The point here is that a shoe with a built up heel (large heel to toe drop) is not ideal for rowing on the machine. Flexibility in the ankle is still the goal. In another video, I speak directly to the heels during the rowing stroke. I think you will find we agree on a lot of aspects of the stroke in terms of heels up/down in this video: ua-cam.com/video/dg4MS6zpTQU/v-deo.htmlsi=ZmFY-b4zq3V7CyM6 . I appreciate you taking the time to watch the videos on the channel and make comments, and I hope your rowing journey is going well. Onward. - Luke

Great question. Simple answer: Yes, shorter and/or lighter athletes generally engage in a higher stroke rating for various pieces, workouts, tests than their taller/heavier counterparts. BUT, there isn't a golden number or range (ie. 26 to 32 spm), which covers all pieces, workouts and test. Best stroke rating also depends on what exactly you are looking to accomplish. If you are working on your aerobic base, and engaging in pieces that are 20 min long+, a lower stroke rating (18-22) is more ideal. If you are doing pieces under 20 minutes/longer than 10 min, stroke ratings of 24 to 30 are more common. 26-30 is often used for 6000m/5000m/20 min distances. Stroke ratings of 28 - 30+ are used for 2000M and less. It's not uncommon for lighter and shorter athletes to row on the higher side of all those ranges, as it comes down to differences in distance per stroke. The key to it all is settling on a stroke rating for a given piece, workout, test which maximizes YOUR efficiency. I would say the 26 to 32 you are rowing will work in MOST rowing situations. But don't hesitate to experiment with spm under 26 for longer pieces and higher than 32 for shorter pieces. Thanks for the question and thanks for watching the video. More rowing content coming soon. Onward. - Luke

Thank you for taking the time to comment and to share your experience. It is definitely all about finding that sweet spot through give and take, which varies from person to person. I appreciate your insight. Please stay tuned for more content. Onward. - Luke

As always, I really appreciate the support. Welcome back to the channel! Please stay tuned, there is always more content coming to you on the daily. Onward! - The Guy With the Baseball Hats. Ha!

Thank you for watching and for your comment. Your suggestion on damper settings is in the pipeline. Coming soon! I am happy to know the shorts have been helpful to your rowing. That is awesome news. Please keep me posted as your rowing journey continues. Onward. - Luke

Although I am not a doctor or physical therapist, and can't speak to your pain directly, I can tell you that better posture (sitting up and forward from the pelivs/lower spine, matched with ensuring your sternum also stays up and forward, is key in keeping your shoulders low in socket. With the shoulders lower and more relaxed, it facilitates your ability to engage your lats and hang off of the rowing handle (requiring less of your arms, shoulders, and trapezius muscles. I will do a video soon, detailing exactly what I wrote above, so please stay tuned! Thank you for commenting and thank you for watching the videos. More coming soon! Onward. - Luke

It's important to meet your body where it is. If rest is helping then consider more rest once you feel ready for training. Consider deload weeks with less volume or intensity - I've read some say they do this about every 4th week. Consider chest exercises to balance out the kinds of muscle development rowing provides. And stretching was something I only learned to do properly after rowing started tearing me up. As someone also approaching 1 year of dedicated rowing, I have had to readjust expectations and adapt to many temporary complications from this new training. 6 days 50 minutes sounds like really good progress to me - I'm doing about 25k a week (something like 3-4 days 30-40 min). It has taken time to be aware of how trash my form gets and in what ways it does once I'm tired, and above 26 spm it happens very fast; and all kinds of compensations start happening at those rates that I'm likely to feel in the days to follow. 20-22 spm and very low resistance is where I usually settle for steady state right now and I try to take every stroke intentionally like this guy talks about. I found building up from the lowest resistance has taught my body good posture for longer, and has been much easier on my shoulders personally.

@@XyroyIncogthanks for the information. I’m trying to accept the fact that I’m not 25 anymore, so I guess I will try dialing back the amount of time or the frequency. 😂

@@roweracademy thank you so much! I try to keep my form at front of mind when I’m rowing, but I find that it is really easy to lose focus or get distracted. I think maybe I’m also just too old and busted to be doing 6 days per week at the rate I use.

@@unitoolzee you're never too old ! Yes, with age we do need to pay more attention to recovery from day to day, week to week, etc. And, you should always listen to your body. But, also recognize that some limitations are temporary and can be accounted for with a focus on proper rowing form, hydration, nutrition, and mobility. We can still get after it as we age! Maybe we are not exactly where we were when we were 25, but we can still hit it hard with the right focus and intention!

Happy to hear you are finding the shorts useful. Each short is attached to a long form video, if you ever want to do a deep dive. Otherwise, expect a new short daily! Thanks for watching. Onward. - Luke

@roweracademy yep, been watching the long stuff too. Lots of insights I haven't seen or paid attention to before, both at the front end/ catch and the finish. Thanks Luke.

@@daveedwards4242 it makes me happy to know your consuming both short and long. The shorts are great for quick snippets on technique, and the longs are great for really getting into the nuances of each technical topic. I really appreciate your viewership. More content coming soon! I hope your rowing journey is going well! Onward. - Luke

That's a really innovative approach! Best of both worlds, really. A direct power transfer into the footboards AND a softer, more protected heel. I like it! Thanks for sharing and thanks for watching. Onward. - Luke

The shoes I am in are the Nike Lunar TR1. They are an old model, and have held up surprisingly well. You might be able to still find them online. If not, the Nike Trainer lineup of shoes and the Nike Metcon lineup of shoes can both be viable options. The Trainers will typically be a little more flexible, which some people prefer. And the Metcon series is a shoe with movement and lifting in mind, so it is stiffer midsole but still with flexibility in the toe box. Everyone's feet are shaped different, so if you have the chance, I encourage you to try the shoe on before you buy to determine how much stiffness versus flexibility works best for you. Thanks for the question and thank you for tuning in. More content coming! Onward - Luke

Thanks a lot !

When it comes to throwing the head up and lifting with the back at the front end of the stroke, have a look at this video which details the problem even further and offers corrections: ua-cam.com/video/zHjTJlJw5PE/v-deo.htmlsi=r8z5g3qDgNJa7lji . Thank you for watching and stay tuned for even more rowing content. Onward. - Luke

@@roweracademy Thanks! Very useful

Right you are! There are many parallels between rowing and swimming, mostly because the both take place in the same "environment," water. Swimmers make great rowing crossover athletes. A swimmers understanding of how to propel and glide through the water gives them an advantage when learning to row. And since the rowing machine is built to mimic on water rowing, the same principles apply. Thank for watching and thanks for taking the time to comment. I appreciate it. Onward! - Luke

No matter what the distance or intensity, rowing requires acceleration. BUT, that doesn't mean maximum acceleration each and every stroke, especially if the goal is to row for 10k continuous. For longer distances it's not about throwing bombs each and every stroke. It's about finding a solid rhythm, in which the force you apply creates the acceleration necessary to MAINTAIN your desired speed/split (no more, no less). The key to rowing is not just how hard you work. Instead, in a lot of ways, it's about thinking "what is the least amount of work necessary every stroke for you to maintain a given speed/split." On the rowing machine, the fan continues to spin between each stroke, which is a great thing. The fan slows down between each stroke, but it doesn't stop. So, your job is to meet the fan at the speed it is moving around the catch and then encourage the fan to a higher speed from catch to finish of each stroke. And on your recovery, you allow the fan to work for you. Getting into an efficient rhythm of accelerating the fan on the drive, allowing it to work for you on the recovery, and then picking it back up at the catch is key at any distance, but especially the longer distances. Thanks for the question, thanks for watching, and welcome to your rowing journey! Keep us posted. Onward - Luke

Super helpful thanks

Thanks for this! Struggling to find the right level of acceleration for steady state UT2 training at 20 s/m. It feels like I can either slam the foot pads full force and super low splits or tone down the force but then do super high splits- finding it challenging to find a middle ground intensity. Thanks for sharing!

Raising the drag factor, increasing resistance will definitely make the catch more readily available/apparent... so, it should be easier to "feel" the connection at the front end with the fan set a little higher. BUT, with the resistance higher, it might actually encourage more "fighting" around the front end of the stroke if you try to overcome the higher resistance. So, use a slightly higher drag/fan setting to more easily feel connection at the front end, but then at the same time be very sure that once connected you PUSH AND HANG, and you don't KICK. Resist the urge to fight the resistance and get the rowing stroke over immediately at the catch. Instead, feel the really good connection and then press and develop the speed and power across the drive. I responded to another comment you made and also suggested how LOWERING the drag factor can help you. When playing with drag factor (up and down), it can have a maximized effect based upon your technical focus on and approach. Ultimately, my suggestion is to play with drag factor both a little higher and as low as level 1 to work connection, drive speed, and acceleration. Please keep me posted on how it goes! Onward - Luke

Try dropping the drag down to a 2 or 1 for awhile so you can really feel when to engage at the front end with the drive force effort from your legs through the ball your feet. Try sending your force where you strap in. You will notice when the actual point of connection should occur from the end of the recovery phase to where the next drive begins. Don't pull with your arms at the front end. Use them only like connector straps. Wait until after your body swing to engage your arm pull through to the finish. Once you get good timing down on your stroke you can readjust back to your original drag factor preference. This should help you to also lower your split time as well as improve efficiency.

2 suggestions for you. 1) Legs only drill, as you mentioned is KEY! It really helps you maintain a stable body/back out of the front end of the stroke. ua-cam.com/video/6WfCjCgA8XQ/v-deo.htmlsi=ByGsxT91On4HzxE7 . Work to maintain initial body forward position on the drive, with hips leading the shoulders out of the catch, suspending your body weight and power between the feet and handle. and 2) try lowering the damper setting to 1 (lowest setting) as a drill. This makes the resistance very low and requires very good leg activation/speed to connect to the speed fan is moving around the front end of the stroke. It requires and promotes more "feel" around the front end, as you really have to be aware of how the fan is moving in order to connect to it. Do it at level 1 for 30 - 50 strokes. Stop. Move the damper up 0.5-1 setting. Take 30 to 50 strokes. Repeat until you are at the damper level/drag factor you usually row. Each time you raise the damper, the resistance will increase. Work to maintain good connection and leg speed as the resistance rises.

Thanks for watching! Onward - Luke

And thank YOU for watching! More content coming soon, so please stay tuned. Onward - Luke

Thank you for sharing this video with your rowing group. A referral is always appreciated! And I really like hearing that you are incorporating these drills into your warm up and that they are helping you row better and more efficiently. Awesome news! Thanks as always for your support. More content coming. Onward. - Luke

I'm happy to know you found this video useful for your rowing warm up. If you want a full, guided, row along workout, check out: ua-cam.com/video/rBKTSTUNJs8/v-deo.htmlsi=5pC3O0po2v-3BqKi . There will be even more content coming, so please stay tuned. Onward! - Luke

This is great stuff! As a heavy sweater myself, I can relate to drenched socks. I am sure you are already doing it, but if not, get those feet into non-cotton quick dry fabrics. I am intrigued by the idea of the beach shoes/aqua socks (airy, for sure. low profile, and comfortable). And with 1.5 million meter shelf life, for $25, it sounds like the price is right. Nice work on crushing 11k a day. That takes real commitment! Thanks for sharing this footwear option! Onward. - Luke

Ping me and illsend ya the link for the shoes I use.

Thank you for your question/suggestion. A force curve discussion is definitely in the queue of videos. In the meantime, may I ask what damper setting (number) and/or drag factor do you set your machine fan to when you row? Depending on fan setting, it can be easier/harder to get more instantaneous power on the legs. BUT, also depending on fan setting you may/may not want to see the force curve starting high up. If using a lower fan setting (1 being the extreme), the machine is much lighter and easier to get the legs going faster. The result is a higher entry point for the force curve on the graph. Conversely, if the machine is set to a higher fan setting (level 10), the machine is much heavier and it takes longer to get the leg speed/power up, so the curve is more likely to start near zero. Regardless of fan setting and quickness of legs off the initial press, you really want to make sure you have a smooth bell curve. So, there can be situations in which focusing too much on initial power can create a higher entry point for power, but also a quicker tail off of power on the back end (i.e. you have front loaded your stroke. Let me know your fan setting and let's continue the conversation! Onward - Luke

@@roweracademy Thank you very much for the detailed answer. I am currently in basic winter training and have set the fan to level 3. Basically, I'm currently trying to concentrate on technique and a low basic heart rate. I am 192cm tall and weigh 90kg. I only started rowing on the water in the summer and probably still have a lot of work to do on my technique. However, I have my roots in professional canoe racing, which I stopped 5 years ago after 30 years. Rowing is a new challenge for me and it's important for me to acquire a good technique. I am very happy that I can learn so much on your channel...at least for my ergometer training. Cheers Tobi

@@tobim.5490 You definitely have a leg up, since you are coming from canoe racing. With your background, you understand how water moves and how to move a shell across it. And the rowing machine is based off an attempt to mimic the water. So, bringing your knowledge from canoe onto the rowing machine will help you maximize efficiency and speed. A level 3 setting on the fan is pretty standard (although drag factor allows a little more specificity within the fan setting). Level three should allow a good mix of resistance on the chain during the drive and freedom of the fan to spin on the recovery. Please keep me posted on your rowing journey and stay tuned for more content. Welcome to the rowing world! Onward - Luke

@@roweracademy Thanks Luke, yes the feeling for the water is there. Nevertheless, you have to rethink a lot when rowing, because in canoe racing the legs are only used for balance and in the upper body the force on the paddle is primarily generated by rotation from the torso in combination with the latissimus, shoulders, triceps and chest. In rowing, around 80% comes from the legs, the chest and triceps are only used for stabilisation and the latissimus is mainly used in the final phase of the stroke. I am therefore very interested in improving my power transfer and I think that the power curve is a good indicator. I would therefore be interested to know what you think the optimum curve should look like.

Thanks for the question. I would say the Metcon line of shoes is a solid choice for the machine. Lots of people row in these shoes, especially people who do CrossFit, or those who mix in rowing with their lifting routine. The stiffness of the sole from the toe box backwards toward the heel is a good thing, as long as the toe box forward to the toes allows a good flexible free pivot. I have heard mixed anecdotes about just how flexible the Metcon toe box is. Some athletes say that it's plenty flexible, and others feel it's a little too tight. The key for you is determining whether the shoe prevents you from EASILY rolling long into the front end of the machine, ensuring the longest and strongest stroke possible. If you feel like the shoe prevents a free range of motion of the feet and ankle towards the catch, you might look for a different shoe. If on the other hand you feel you can move freely into the front end because the shoe allows enough flexibility, then you are golden... especially because the true advantage of the Metcon series is they are made with lifting (i.e. creating a solid power transfer against resistance) in mind. Thanks for watching and stay tuned for more content. Onward. - Luke

The Lugz canvas slip on, which is similar to the Vans slip on would be a solid choice, yes. In fact the slip on might be even more comfortable and flexible on the machine, since it doesn't have any laces across the top. So you are getting just enough cushion, a more level platform, and a canvas top which hugs your foot but also flexes and isn't hindered by laces. The canvas top SHOULD hold up okay against the strap. Thanks for the question. And thanks for watching. More content coming, so please stay tuned. Onward. - Luke

@@roweracademy Thanks so much! Just ordered an all-black pair, eager to start my rowing journey on my C2 arriving today.

@@vanquish421 this is great stuff! Please keep us posted on your journey. The fitness and strength you gain in rowing is awesome. It's a fantastic total body exercise and a great daily challenge. Onward! - Luke

@roweracademy Thanks Luke. I'm what you would call skinny fat, so I'm looking to lose the bad weight and gain the good. Thanks for everything!

@roweracademy Thanks again, brother. The Lugz feel right, they cost nothing, and slip ons are so convenient. Can attest they're working for me as a new rower, so far.

In wouldn't say there is a standard number for foot placement, as foot sizes vary widely. But yes, setting 3 is middle of the road, if you will. I would say the strap over the widest part of your foot is a good place to start, as you experiment for the best position for YOU. As for the heels up and down, the answer is yes, heel lift is perfectly fine, as long as you settle the heel back down quickly on the drive phase. This video goes into deeper detail on the heel/up down conversation: ua-cam.com/video/dg4MS6zpTQU/v-deo.htmlsi=Tsa9TYMhrUkY-0ci . Thank you for your question and thank you for watching. I appreciate it. Onward. - Luke

I definitely agree with you here. If C2 offered a kit (standard or aftermarket) which included a different foot plate shape and fastener, specifically for barefoot or sock only rowing, I bet it would be a big hit. And like you, I wonder why it hasn't been addressed yet? thanks for taking the time to comment and engage the content. I really appreciate it. Onward. - Luke

I love it. Experimentation is key! There is not one solution for everyone. Your willingness to experiment and decide what works best for you is the best way forward to creating the greatest efficiency and comfort in your rowing. Thank you for sharing your experience. And thank you for engaging the channel. More content coming soon, so please stay tuned. Onward. - Luke

More content coming soon! I am cranking it out as quickly as I can. Thanks again for your support of the channel. I really appreciate it. Onward. - Luke

Thanks again for taking the time to comment on another video. It's great to know you are watching them and finding them helpful! - Luke

I am happy to learn you are finding the videos useful. Thank you for taking the time to comment. I appreciate it! Onward. - Luke

Thanks for the comment and question! Happy to know you're continuing to find the videos useful. Minimal chain bounce is a reflection of a horizontal and smooth drive and recovery. If there is a lot of chain bounce, it is the result of too much movement of the handle up and down and/or a choppy drive or recovery. Smooth and horizontal is the name of the game. All that said, especially at effort, it is hard if not impossible to completely eliminate any up/down movement of the chain. But, the focus and goal should be minimal bounce in the chain during the drive and recovery. Great question, thank you for asking! Onward. - Luke

I find that I am watching your UA-cam content a lot. I watch several sites and many are informative but your material is so helpful. Thank you!

@@daveedwards4242 Thank you for taking the time to comment and to watch the videos. I am happy to hear you are finding them useful. Stay tuned, more rowing content coming soon! Onward. - Luke

Hello! Thank you for continuing to watch and engage the content. From what you've written in your last two comments on the channel, we agree on handle finish height, shoulders remaining low, shoulder blades pulled back together and elbows past the body. It seems where we disagree is on whether any bend at the wrist, and/or elbows lower than forearms is acceptable. Two different schools of thought, and I understand the reasons for where you are coming from. My view is that low shoulders, handle finish height at the sternum, and elbows back past the body (neither chicken wing nor pinned to the body) are the priority items. And in prioritizing these things (especially low shoulders and no chicken winging, while at the same time achieving proper finish height), a SLIGHT bend of the wrist and lower elbows than forearms can occur at the finish. We both agree that the wrist should remain flat throughout the majority of the drive, and we disagree on the finish. And that's the beauty of rowing... there is room for disagreement and discourse. As the rowing community will often say, "there are many different ways to make a boat go fast." I hope you continue to watch the content as I continue to produce more of it, and that you continue to share your thoughts, as it may encourage others to engage in the discourse as well. Onward! - Luke

I am happy to hear this drill resonates with you! It's a great one. I am also glad to know you enjoyed the video and found the pull up bar analogy useful. Thank you for watching and thank you for taking the time to comment. I appreciate it! Onward. - Luke

I’m happy to know you’re finding the videos helpful. Thanks for watching and thanks for taking the time to comment. More rowing content coming soon. Onward. - Luke

Happy to know you’re finding this warm up useful! More content coming soon. Thanks for watching and thanks for taking the time to comment. Onward. - Luke

This Short clip is taken from a longer video, which dives much deeper into the conversation about the timing of the legs, body, and arms in rowing. Have a watch, and if you still have questions afterward, please don't hesitate to ask: ua-cam.com/video/Uc8fusiLFgA/v-deo.htmlsi=YXwedkn_uj6R9EeI Thanks for watching. Onward - Luke