As a former elite rower (13 years ago) and current coach of a rowing club, I found this video extremely helpful for improving my coaching techniques as well as for refining my own rowing form. I will implement this warm up at the rowing club starting today. The sequencing in the video is perfectly timed, and the instructions are clear and concise. One small suggestion, that I believe you would agree with based on the way you row, is to emphasize that the stroke-drive should end after the hands have bounced off the chest with almost fully extended arms. Only then should the recovery be slowed down to prepare for a new, powerful stroke. Thank you for the valuable content!
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ua-cam.com/users/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
Love finding this video, been using these warm up techniques before I actual start my rowing meters. I never see anyone using these techniques t my gym. I have watched and rewatched your videos and dark horse videos and am learning to row the correct way. Thanks so much for helping a 69 year old woman row correctly.
New to rowing. 51 yo female medium shape, but currently terrible. Felt like rowing was reading a book. First time I finally got winded, and figured out my legs are problem…which I was sure of anyway, but this drill clicked with my brain. I was about to give up the rower, but now I have a BIG challenge! THANK YOU! 😊
@@trainingtall as a beginner on a Concept 2 what's the best resistance setting to have?.... I just went to 10 as that where the last person left it. I'm reasonably fit but new to rowing
I find this to be very valuable and reassuring, as I have been doing this intuitively, with one modification. Following the example of rowers on the water doing a similar warmup, I will pause for a half second to a second with my body vertical and arms extended before bending the knees and sliding forward. It's a time of brief yet valuable mental and physiological adjustment. The 16spm is key.
Great tip! I just used low resistance for warmups, but this can make it a little difficult to feel how the different parts of my body are doing a good "balanced" stroke. Think im gonna stick to low resistance the first minute or 2, just to get my body to "loosen up" (i think this is especially important for me who is sitting a lot with the computer, and who just got my rower a few days ago), and then increase the resistance and do the last 3 minutes of this warmup, focusing more on the form.
Every time I do this warm up I realize how fantastic it is, my stroke efficiency simply shoots up.. Thanks! 🙏. (1190 m, just a ref for myself) 1181, a year later, with a new WaterRower. Previous pure design broke at the paddle’s….
Training Tall thank you! Today I went straight to do a 6:54 2k ! I am 59 and started rowing in April! I failed to achieve 8 min in April, phenomenal workouts
Thank you for this! Was just wondering what kind of warmup I should do if I want to do more anaerobic workouts instead of long steady row sessions. This is perfect, will implement it asap! 👌😊
Great tips! 👍 Will try next workout. Could you please do a rowing class online?! There aren’t enough online to watch and help out people that love rowing. Please, please, please!!
I just purchased a rower as part of my warmup for strength training and cardio days. I really like this prep to get the rowing sequence down. I also was not putting much leg "umph" into my stroke which seemed to add more back strain. My legs are strong but feeling it in my back and arms. I'm really enjoying rowing! Your videos are a great help! Thanks!
I’m just getting into rowing and want to get the most out of it. I can row, bike while re overly rom foot surgery. Stumbled. Upon Austin’s channel. Love all the tips so i am safe and make the most of my rowing. Off topic, this guy is ridiculously attractive. The glasses, I even love the man bun, hair down….meow, meow!
Thanks for this! I've always hated going slow but I'm determined to become efficient! I love the way you imitate people going all out in a crazy mad mess. Lol! This maaaay have been me at one time....😆 love your hair down, by the way. 😊 Thanks again!
Hi, I’m a58 yr old lady new to rowing with a competitive swimming and skate-ski background and a few years of Orange Theory under my belt. Ty for your excellent videos, they’re so helpful! I had my watts set on my WaterRower and I go between 75 and 100. Question: how can I increase them?
YES, I agree! I get my best workouts, hands down, when I start on the rower at OTF. I've been instructed to start mixing up my starting positions, though, and it's really jacking up my flow. :( When I start on the floor, I feel like I'm going from 0-85 in a blink of an eye. The warm-up is the pits. I could walk in off the street and get the same. And I hate starting on treads because I'm "done" by the time I get to the floor. What a mess. I'm glad I'm not the only one who appreciates the rower as a warm-up.
I started working out about a month ago. I do full body twice a week, last 3 times I've been rowing about 4minutes as a warmup. I row with full body and I keep the tempo where my pulse is pretty high the whole time, but not too high. I was struggling with the thought what is the fastest way to warmup and figured out it might be rowing. It warms up arms, legs, core and upper back i think.
I appreciate that a lot, Jeff. Thanks! I am in the Sacramento area. I currently do not host any seminars or anything of the sort. But I do work as a Coach for Orangetheory Fitness.
Great video, thanks! Super informative and easy to follow. I'm a weightlifter with no rowing experience. I mostly do bodyweight HIIT for my cardio, but want to incorporate new forms of training. Definitely going to try this as a warmup and try out rowing for my HIIT days 💪
Great! This is my standard warm-up now. Simple, quick and it contains all I need. It also gave me the impulse starting with a training based on SPM and not only on pulse-rate. Thanks!
Just what the doctor ordered! My form has felt a bit sloppy lately. That 5th minute sure will be fun to try -> 24 proper s/m with oomph is my maximum power capacity!
Funny. 4 1/2 minutes in, I slipped half off the front of the seat on the recovery. I forgot - my legs need a good 1000 meters warm up before going that fast. Apparently, 22's my limit before then. And that's even after my now standard active stretch warm-up -> ua-cam.com/video/ex8adAyKJL0/v-deo.html I suppose I could try 12, 16, and 20, but ... that'd spoil the fun. Back to back to back warm-ups for me!
So I just smashed 15s off my 2k! Thanks to coach Austin warmup (8:44 s’ok for my age/height). 8:00 was the best I did but that was nearly 20 yrs ago). I can do better I know, today’s shot wasn’t helped by me setting off at 2:10/500m. Not sure why my concept2 set the pace boat to that!
I am brand new to this and its my 1st excercise equipment. 59yrs+. May I use this as my first exercise to get used to machine also, and stop. How many times a week or day so I will not give in to pain? Anyone may answer, thanks. Only ask because he starts and stops and i dont k ow the lingo at all.
Great video Austin! certainly will do this next rowing session. Question: does the damper/drag factor setting matter here? should I do this at the same setting as the full row or more/less?
I was fine rowing for about a month, 3-5x/week, then my lower back just started hurting one day and it's been half a year since then. Even if I take a several month break, if I row even just for 5 minutes, my back starts hurting again. Any suggestions?
Hey do you think it would be weird to use this warmup technique at OTF? I always start on the rower (not the tread) so theoretically I feel like I could spend the 5-minute warmup time doing some version of what you've outlined above. If you were coaching, would you want a heads up about my plan or would you just let a participant do what they need to do without questioning them?
As a former elite rower (13 years ago) and current coach of a rowing club, I found this video extremely helpful for improving my coaching techniques as well as for refining my own rowing form. I will implement this warm up at the rowing club starting today.
The sequencing in the video is perfectly timed, and the instructions are clear and concise. One small suggestion, that I believe you would agree with based on the way you row, is to emphasize that the stroke-drive should end after the hands have bounced off the chest with almost fully extended arms. Only then should the recovery be slowed down to prepare for a new, powerful stroke. Thank you for the valuable content!
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ua-cam.com/users/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
Love finding this video, been using these warm up techniques before I actual start my rowing meters. I never see anyone using these techniques t my gym. I have watched and rewatched your videos and dark horse videos and am learning to row the correct way. Thanks so much for helping a 69 year old woman row correctly.
This makes me so happy to read, Jackie!! Thank you for your kind words - keep up the great work yourself!
New to rowing. 51 yo female medium shape, but currently terrible. Felt like rowing was reading a book. First time I finally got winded, and figured out my legs are problem…which I was sure of anyway, but this drill clicked with my brain. I was about to give up the rower, but now I have a BIG challenge! THANK YOU! 😊
How have you been doing? I am also a 51 yo woman getting into rowing as I recover from two foot sugeries.
I’m just starting out. This warm up will be my workout for the next few weeks. 5 minutes feels like an eternity on the row machine! 😰
It really does at first! Keep practicing with this and over time, you're gonna be an awesome rower!
@@trainingtall as a beginner on a Concept 2 what's the best resistance setting to have?.... I just went to 10 as that where the last person left it. I'm reasonably fit but new to rowing
@@JustPete65 He has a video that he says to get drag factor to 115-125 for resistance using "More Options -> Display Drag Factor" in the menu
I find this to be very valuable and reassuring, as I have been doing this intuitively, with one modification. Following the example of rowers on the water doing a similar warmup, I will pause for a half second to a second with my body vertical and arms extended before bending the knees and sliding forward. It's a time of brief yet valuable mental and physiological adjustment. The 16spm is key.
Great tip! I just used low resistance for warmups, but this can make it a little difficult to feel how the different parts of my body are doing a good "balanced" stroke. Think im gonna stick to low resistance the first minute or 2, just to get my body to "loosen up" (i think this is especially important for me who is sitting a lot with the computer, and who just got my rower a few days ago), and then increase the resistance and do the last 3 minutes of this warmup, focusing more on the form.
Nobody explains it like you! And those glasses look great. SO much better than those frames you had a few months ago that were too big.
You're the best!! I try! And thank you so much!
Every time I do this warm up I realize how fantastic it is, my stroke efficiency simply shoots up.. Thanks! 🙏. (1190 m, just a ref for myself) 1181, a year later, with a new WaterRower. Previous pure design broke at the paddle’s….
Thanks Fernando!! That means a lot! I'm glad!!
Training Tall thank you! Today I went straight to do a 6:54 2k ! I am 59 and started rowing in April! I failed to achieve 8 min in April, phenomenal workouts
Coach Austin!!! Good to see you again! Great video with awesome pointers. Can't wait to try it.
Thanks a lot, Greg! Happy to be back in action!
Thank you for this! Was just wondering what kind of warmup I should do if I want to do more anaerobic workouts instead of long steady row sessions. This is perfect, will implement it asap! 👌😊
Looking forward to trying this out tonight. Another well-presented, easy to understand training video. Top Job.
That means a lot, Cas. Thank you! Hope the warm-up worked out well for you!
Great tips! 👍 Will try next workout.
Could you please do a rowing class online?! There aren’t enough online to watch and help out people that love rowing. Please, please, please!!
Hey Olivia! That is a GREAT idea! I will have to look into the logistics of it a bit more, but I think that would be awesome!
Wonderful again! I am learning tons from you and my rowing improves weekly! Thank you mate!👍😊
So glad to hear it! Thanks for watching!
So glad your back. You've been missed.
That means a lot to me, Molly! Thank you. Happy to be back! :)
I really appreciate these videos, and I've watched a few of them several times. Thank you for the work you put into them.
I just purchased a rower as part of my warmup for strength training and cardio days. I really like this prep to get the rowing sequence down. I also was not putting much leg "umph" into my stroke which seemed to add more back strain. My legs are strong but feeling it in my back and arms. I'm really enjoying rowing! Your videos are a great help! Thanks!
I’m just getting into rowing and want to get the most out of it. I can row, bike while re overly rom foot surgery. Stumbled. Upon Austin’s channel. Love all the tips so i am safe and make the most of my rowing. Off topic, this guy is ridiculously attractive. The glasses, I even love the man bun, hair down….meow, meow!
Very cool I just go my first rowing machine (water rowers) and this helps a lot
How awesome! Welcome to the world of rowing!
Thanks for this! I've always hated going slow but I'm determined to become efficient! I love the way you imitate people going all out in a crazy mad mess. Lol! This maaaay have been me at one time....😆 love your hair down, by the way. 😊 Thanks again!
You're so kind! Thank you! keep up the great work :)
Love this! Just started rowing at the gym and I’m looking to learn, thanks!
Thanks, Brandie! Happy Rowing! Keep up the great work!
Hi, I’m a58 yr old lady new to rowing with a competitive swimming and skate-ski background and a few years of Orange Theory under my belt. Ty for your excellent videos, they’re so helpful! I had my watts set on my WaterRower and I go between 75 and 100. Question: how can I increase them?
I love warming up using the rowing machine. Its sooo perfect to get ready for weights after
YES, I agree! I get my best workouts, hands down, when I start on the rower at OTF. I've been instructed to start mixing up my starting positions, though, and it's really jacking up my flow. :(
When I start on the floor, I feel like I'm going from 0-85 in a blink of an eye. The warm-up is the pits. I could walk in off the street and get the same.
And I hate starting on treads because I'm "done" by the time I get to the floor.
What a mess. I'm glad I'm not the only one who appreciates the rower as a warm-up.
I needed this didn’t know how to do it thanks!
Great warmup, awesome yo focus on first principles to start
I started working out about a month ago. I do full body twice a week, last 3 times I've been rowing about 4minutes as a warmup. I row with full body and I keep the tempo where my pulse is pretty high the whole time, but not too high. I was struggling with the thought what is the fastest way to warmup and figured out it might be rowing. It warms up arms, legs, core and upper back i think.
Austin, your videos are awesome!! so much knowledge!! Where are you located? Do you hold seminars/coaching sessions? Thanks.
I appreciate that a lot, Jeff. Thanks! I am in the Sacramento area. I currently do not host any seminars or anything of the sort. But I do work as a Coach for Orangetheory Fitness.
Great video, thanks! Super informative and easy to follow. I'm a weightlifter with no rowing experience. I mostly do bodyweight HIIT for my cardio, but want to incorporate new forms of training. Definitely going to try this as a warmup and try out rowing for my HIIT days 💪
Really glad you liked it! You're exactly who this video was for! Keep up the great work, man!
Always helpful tips, glad you're back.
Thank you! I really appreciate it, Deb!
Thank you! This is exactly what I was looking for and more
Great video! I just ordered a Concept 2 Model D. Cant wait to use it in my home. Your videos are great inspiration!
Awesome, Martin! That is great man! And thank you very much!
That’s now my word of the day, “uumph” :-) Good advice as ever, thanks Austin.
Haha I was hoping that would get stuck in someone's head. Thanks as always, Stu!
I would love a row-along video of this :)
Love this breakdown. Great job. It'd be fun to have a real time version to rpw along with.
Thanks a lot - very good warm-up. Will do it starting tomorrow.
Excellent! Let me know how it goes!
Great! This is my standard warm-up now. Simple, quick and it contains all I need. It also gave me the impulse starting with a training based on SPM and not only on pulse-rate. Thanks!
Great advice! Started back in the gym and they have the water rowers. Thank you.
Oh awesome! WaterRower is great! Thanks for watching, taft!
This is so helpful! Thanks!
Is this useful as a 5min warm up before weight lifting?
Incredibly helpful!
These tips are so helpful, I'm slowly getting into rowing. Can it work also as a cool down sequence?
Thank you! It can totally work as a cool down sequence too. Keep up the great work, Martha!!
Late comment, but really awesome bro! Bought the same concept2 model (but black) and have a lot of fun with it.
I'm glad you're liking your C2, man! Keep up the great work!
See bro, I’m not the only one who noticed your absence 😁😁a video by you posted is the true holiday celebration 🎉🎉
Your positivity is inspiring, Mike. Thank you for all of the support and inspiration you give!
Just what the doctor ordered!
My form has felt a bit sloppy lately. That 5th minute sure will be fun to try ->
24 proper s/m with oomph is my maximum power capacity!
Funny. 4 1/2 minutes in, I slipped half off the front of the seat on the recovery.
I forgot - my legs need a good 1000 meters warm up before going that fast. Apparently, 22's my limit before then.
And that's even after my now standard active stretch warm-up -> ua-cam.com/video/ex8adAyKJL0/v-deo.html
I suppose I could try 12, 16, and 20, but ... that'd spoil the fun.
Back to back to back warm-ups for me!
12 16 20 sounds like a great idea as well! Most people just don't have the discipline for it!
I am enjoying your videos more and more. Thanks! (And please film them outside...)
What a absolute gem if tutorial , hats off . Thanks a lot .Just curious are you 6 feet 8 inches or higher?
Thank you! 6 foot 8 exactly
Thanks a million for all your great tips.
Thanks a million for your support, Shango!
Great video Austin, will be adding this to my routine.
Sweet!! Hope you're doing well, Adrian!
Hi Austin I’m doing good thanks.
So I just smashed 15s off my 2k! Thanks to coach Austin warmup (8:44 s’ok for my age/height). 8:00 was the best I did but that was nearly 20 yrs ago). I can do better I know, today’s shot wasn’t helped by me setting off at 2:10/500m. Not sure why my concept2 set the pace boat to that!
Thanks, I’m trying this tomorrow at CrossFit👊🏾
Hope it went well for you, Vic!
grazie, inizio subito !
Hi Austin ,
Can you please do a video where we can row this warm up with you ?
🙌🏼
Sure, Lisa!
I am brand new to this and its my 1st excercise equipment. 59yrs+. May I use this as my first exercise to get used to machine also, and stop. How many times a week or day so I will not give in to pain? Anyone may answer, thanks. Only ask because he starts and stops and i dont k ow the lingo at all.
Awesome! Thank You So much Again...
No prob, Dave!
Really helpful, thank you !
Of course, Clare! :)
Is this suitable for beginners too?
Great video Austin! certainly will do this next rowing session. Question: does the damper/drag factor setting matter here? should I do this at the same setting as the full row or more/less?
Thanks, Marco I appreciate it. I would recommend using the same drag factor that you usually use!
good info thankyou
How do you reset the display if you want to roll right into for example a 2000 m row after this warm-up?
I was fine rowing for about a month, 3-5x/week, then my lower back just started hurting one day and it's been half a year since then. Even if I take a several month break, if I row even just for 5 minutes, my back starts hurting again. Any suggestions?
You definitly look like Dave Mustain ! Ty for the video, very interesting.
That's the first I've been told I look like Mustain! I appreciate it. If only I could shred on guitar like him!
@@trainingtall Can we say that you are the Dave Mustain of Rowing !?! Bonjour de France.
what is the usual number of strokes per minute while really exercising and not just warming up?
Wonderful .love your hair
Thanks 😀
Thank YOU :)
I keep getting a dead leg after around 15 mins into rowing, Will this help?!
Cheers!
Hmm... not sure! I hope so!
Hey do you think it would be weird to use this warmup technique at OTF? I always start on the rower (not the tread) so theoretically I feel like I could spend the 5-minute warmup time doing some version of what you've outlined above. If you were coaching, would you want a heads up about my plan or would you just let a participant do what they need to do without questioning them?
Not at all! In fact, I would encourage you to!
Literally looking this on my way to a 7km row thanks bro
Marc Rebillet has let himself go
New Tatt?????
Yes! My first one!
Everybody should be doing this 5-min warm up because you're doing it. Am I right?
You always have such a way with words, John. Haha
You must have a doctor's degree in rowing. At least.
Ha you're too kind! Thanks! I just really enjoy the exercise!!
I’m obsessed with how tall you are. Please be me husband
Started watching but I can't take a man with a hair bun seriously.