Very pleased to announce the release of my new eBook, 'Row Your Fat Off!'. If you have just began using the rowing machine or recently purchased a machine for yourself, THIS is the ultimate guide to get you started in the right direction towards your fat loss goals! You can check it out from the link in the description box above! THANK YOU for all of your support!!
At 23 I had a spinal fusion at L5 S1 on both sides that failed. Wore a corsett virtually 24-7 for years. My daughter is an elite rower; I began erging as an older adult and have never found a better workout BUT... constantly fighting lower back and stability issues. I pay close attention to coaches-- all with useful ideas. But this young man explains the 'why' behind his suggested techniques and , for myself, knowing why I am doing something physically makes it easier for me to execute technique reliably and correctly. A thank-you over a Comment Section seems kind of silly, certainly impersonal, but I want to thank the young athlete and coach who makes these videos. I believe these generous tutorials will help me to keep rowing on the erg with less propensity to reinjure. So thank you so much.
That is one of the kindest comments I have read across all of my videos. Thank you for your kind words and I am glad that the videos have helped you out. Take care!
All the best with your ongoing conditioning for your lower back, having similar issues, this is exactly why I hate ipads and gaming and getting my kid's to stay active
I have very similar issues... I have had two L5S1 fusions fail. I found this video while trying to learn the best technique for my body. I love the info on engaging my lats. I will do that as well as engage my core before beginning the exercise.
I just got into rowing and I’m completely addicted! This was SO helpful. Realized in my effort to get the first part of the move “perfect” by only moving my legs and nothing else, I was doing it completely wrong! Looking forward to trying this out at the gym tomorrow.
Training Tall you also shouldn’t be tensing your shoulders it makes your technique worse you should be hanging off the handle and then at the end you pull ur shoulders trough
shambug you shouldn't be writing like that you should use punctuation and what do you mean by hanging off the handle i think i know what u mean but if u mean what i think u mean then that goes against what i thought thanks
Yeah as a power lifter who has cross trained on and off with rowing over the years I agree. Translation to conventional weight lifting speak, his cues for lat activation are the usual "scapular retraction". The one thing I would add to that is to activate them smoothly and continuously through the stroke once you get the stroke more or less sorted out.
As a 60 year old rower from the UK I find your videos exemplary in covering all aspects of rowing and delivered in a non-condescending, clearly-explained way. On this particular subject, I have, in my quest to seek out any marginal gains at my stage of the game (that sub-7 Min 2K still eludes me....), been researching the importance of the power curve and more importantly, the ‘optimum’ shape. Information on the net is scarce, but having unearthed a couple of papers, it does indeed seem that the ‘expert’ opinion is totally with you, a far as engaging the lats and introducing a ‘4th’ component (legs/torso/arms - plus lats) to the stroke. I’ll be working on that in the weeks to come too. For the record, I’m able to push out a max of around 73Kg/f per stroke, which falls into the ‘average’ output value for scullers, according to research, with my average of 40Kg/f. Apparently, a good benchmark is 48-52% of the max, so it seems that I’m not doing too bad for my age! I believe that some coaches are advocating a ‘square’ power output curve, in which the force generated by the 4 different components are much more evenly balanced, as opposed to the leg-centric One which tends to account for the more skewed version. Keep up the good work young man and stay safe. Best Wishes from the UK
Thank you 4 these informational videos on rowing. I'm 72 and the water rowing machine in my gym is perfect for my needs. I learned the correct form from these videos thru your demos. My knees/joints are compromised and this is a gentle form of cardio compared to other options. Most people using the row machines have no idea what the correct form is bc they don't seek out this info.
I started with good intentions but as I got tired I noticed I was losing my rhythm. Did my first 1000m today. Good luck to everyone getting into rowing 💪
I thought this was bait but I tried it yesterday and it made a big difference. I was able to row faster and my stroke was much stronger. It's a simple thing but very effective. Thank you!
Best explanation of rowing techniques I have ever heard. Thanks a million. We just bought an erg machine and I appreciate your advice. I push with my legs, but by the end of 10 minutes or so, my lower back hurts. I will do these exercises.
Excellent advice. My Pilates instructor is always working our UPPER, MID BACK by way of building strength and flexibility in the whole shoulder girdle. Also, a key feature of the Pilates modality is activating the muscle group that will be needed BEFORE INITIATING THE MOVE. So your pre-emptive "Lat activation" makes perfect sense. Great form. I'm 75 y.o. guy recently convinced of the benefits of the rowing machine in the gym. Don't need all those barbells and dumbells anymore!
This was an excellent video! I tried this out at the gym today and I really felt a difference, lat activation was honestly a simple but huge game changer for me personally
Super helpful!!!! I’ve watched like 5 rowing tip videos because my CrossFit coaches keep telling me I can do better more efficiently with proper rowing form, and that I use my arms & back too much and not my legs. But when I try to use legs, I don’t “get it” bc my legs drive while my body doesn’t follow. So I still end up using my arms. The other rowing videos address legs and yours is the only one addressing lat engagement and it’s not just the legs. This makes sense to me! Thank you so much for this video. I have a 2000m row tomorrow for Metcon and I want to kill it :) I did really good last time but I always burn myself out.
I understand the dislikes as someone who rowed for a long time and maybe this feels obvious - but as someone who uses the erg at the gym and sits next to people at the gym who don't understand this concept this is REALLY IMPORTANT!! The connection from fingers hanging on the handle all the way through to the feet is really important. If you row right, you'll be sore all over :)
Just purchased a rowing machine , ive run all my life but really want to use the machine to mix things up and benefit myself where running does not , really enjoying this channel I think it will be a great guide into rowing at home.
I'm brand new to rowing and this video is a big help. I've seen so many legs>waist>arms videos but this one really helped explain how to properly do that first step. Thank you.
Just got my first C2. I know this is a 6 years old video. Thank you for keeping this gold on the channel. My performance just went way up, and my restitution has been reduced. Thanks
YAY! I am so glad you thought so! Good luck to you and your rowing journey. Since you are brand new to rowing, I highly recommend checking out my eBook 'Row Your Fat Off' - Link in the video description!
Great instruction. I'm a new rower, I just bought a Concept Row Erg and I've been pretty consistent doing 30 mins every day. Never rowed before. Came here for tips. I got the apple fitness app, threw a flatscreen TV with apple TV on the wall in the basement and that's my workout room with dumbbells. I row with Josh Crosby and you guys sound pretty much the same though you put more emphasis on the technique. Josh is time limited with the app but he does instruct a similar technique, not saying who is right or wrong. I'm 5 9 and used to powerlift I benched 440 squatted deadlifted 600+ and then guess what? Stopped lifting and got fat. Yea I'm a fat fuck on a rower now LOL anyway I love the rowing community and the spirit of rowing you guys stand for.
Thank you! It’s 2020 now but I just found you. A trainer kept telling me Drive with the legs, drive with the legs, and it didn’t work for me! I felt disconnected and weak by doing that. I did better without the trainer! Your video explains why!
oh man...ive been rowing competitively for 13 years, always with the idea of 'legs, body, arms' in mind for the stroke sequence. but ive had a few coaches who have told me to "hang my shoulders more" from the catch and this video illustrates that in a way that ive not seen before. very awesome. i'll see how it goes in the coming season.
Kinesiology translated into very doable bits, by anyone, and it drove my mind straight down to the physics of it, the way you show the differences at 3:44 and visually at 3:55 etc. (I always like to think about where and how I want the load to travel and about how to most efficiently apply my systems to make it so. I might or might not do stuff like that even as I tie my shoelaces- a little geeky but hey...) I think you are a natural-born teacher and I really enjoy your videos, thank you.
I was fired from the gymwhen COVID came around - not convinced about the Jab. But I came to miss the Rowing machine. I am old and have limitations and aches - but the rower was good and I liked that it got me flexing from head to foot. So I have blobbed at home, gathering weight, getting stiff and somewhat bleak minded. Last week I purchaseda machine I could stretch my budget to. It does all the ones at the gym did. Without instruction, I happened into a style much like you discribe - except that my excess tummy needed some exercise too. My answer is as follows : at the forward of the stroke, I then lean additionally forward as far as I can, which adds additional movement at knees, hip. lower spine areas. Sometimes I change my arm movement: by holding the handle and when it reaches the farthest from the machine end, I can fold my elbows up / or down - which replicates some exercises I might do with other machines or bands. Thanks for the superman exercise - I see that as very helpful. but finally, I might mention that I struggle much for the first eight minutes rowing, and that suggests that we still need some 'warm-up' if we are to do our best. It is winter here now, and drenching wet squalls - so being able to row is magic. And I can also offer another idea for the home-bound people. I prefer the rower because when I walk, at ant random moment, I can become immobilised. So my answer is that by measuring the longest path through my house ( 24 metres return), and by doing enough return trips (21), I can do just over 500metres. More trips is more distance, BUT I have an easy chair waiting every 24 metres. It is also not weather dependent.
One way to train muscle activation for this motion is deadlifts without too much weight. The first part of the stroke is just a horizontal deadlift. Activating your lats in a deadlift is what keeps your spine stiff allowing your trunk to efficiently move the weight.
This was extremely helpful, thank you! I just tried the rowing machine for the first time yesterday and I had a feeling I was doing it wrong, even after watching some videos on how to do it. Now I know that I wasn’t engaging my lats, I was waiting until my legs were extended to pull. Time to try again!
Thumbs up if you think this should be in one of the first videos to watch for rowing beginners. I would recommend you make a playlist with the essential videos. I've been rowing for two months now and realised that I was throwing my ass back especially in the beginning of the session. I knew I was doing something wrong as I started to feel something in my mid back when I was bending over backwards, not pain but some strange sensation that wasn't supposed to be there on the back bone, like it was about to snap in two. I've tried to solve that by engaging more of my core muscles and maintain my posture while pushing with the legs but your tip on engaging the lats is gold. Will try it out tomorrow. So grateful for this!
These are the most useful tips I have seen so far. I was starting “leg first” and my sequence was all choppy and off and I couldn’t understand what I was doing wrong. I just started rowing this week so thank you for the great tip!
I just discovered the rower at the gym and love it...well, for the two times I've been on lol! I watched and saved a few of your videos before getting on for the second time and found them to be SO helpful! Here I am again to watch some more. Being a perfectionist, I want to make sure I do my form correctly and I love the technical aspect of your teachings. There are so many other videos that show terrible form (based on the comments of the actual pros who comment later) so I appreciate all of your great videos and teaching style. Keep them coming! :)
Hey Debbi! Thanks for reaching out! It is great to hear that rowing is going well for you! And I am so glad you like my videos! I do my best to be as clear as possible so I appreciate hearing things like this! Keep up the great work and just stay consistent :)
5:49. I think this is quite interesting. The stroke begins during the recovery. Lower your shoulders. Draw your shoulders in. Draw your arms out of the shoulder sockets, and Shazam I have 4 inches of additional length, and a more powerful drive. Thanks Mr. Training Tall
Thx for update. Makes sense, leg drive is more comfortable and fluid. I have sciatic nerve damage lower back and this helps strengthen. Note: i do other types of strengthening lower back stretches.
Thanks for your advice, it's super helpful for me as a 62 gal just starting rowing on the advice of my Ortho in hopes of pushing off hip surgery. Be careful all you younger athletes, I obviously didn't in my younger years. :-)
This is great. I’ve noticed when I “hang” from the handle it helps with engaging the lats, also hanging from the fingers rather than grasping. Just doing this I get better splits seemingly just doing this and not changing my leg drive. -Chris
Thank you I just bought a row machine to help me get into shape for the drift boat I want, I had no idea what I was doing :) but I emproved my stroke with you're video.
Yeah, the title is misleading. What you are showing is 'shooting the slide', "Legs first" refers to driving the legs before using the arms and back. This is critical in a boat, to avoid 'stopping' the boat. Pulling with the arms first ('grabbing' the catch) or pulling back with the back or shoulders will cause the boat to jerk and stop the boat 'running' (which is when the boat has 'lifted' and has air mixed into the water streaming under the hull). On an indoor rower this is not such an issue but it still inefficient. You don't sit at the front stops and engage your lats before the catch. You engage you back and core as you approach the catch so you are in position when you reach the front of the slide. I liked your video overall though, you have a fluent motion and the advice is good.
Austin thanks for the quick response I have seen this video before and I have considered what you speak about here but I'm not shooting the seat. When I complete my drive and my legs are pressed I'm not getting enough of the swing back because I've missed the sequence legs to core. During the pick drill I get each sequence however when I increase the stroke rate I don't feel that flow from legs to core. I have watched competitors at events and that transfer you talk about is noticeable/smooth even at the quicker stroke rates I will continue to work at it and hopefully I'll get it. Thanks for all of your drills they are helpful and I know that they have assisted me in improving. My goals are to break 7 minutes 2k I'm about 7:30 and to row 7500m for 30 minutes (currently best is about 7200m)!
It sounds like you're aware of the issue and I think this will help you figure it out! You'll get there!! You may want to check out my video "rowing machine: how to use your legs" and the drill in that video may help you!
I've never seen anyone row correctly on a gym rowing machine in any gym I've used and it's clearly evident not only by their hopeless action but the complete inefficiency - 33 spm and still only getting a time of around 3min/500m. This guy gives excellent advice - but old news to anyone who has actually rowed and been coached correctly (in a boat, on water - watching Oxford v Cambridge on TV doesn't count)
Yeah it is a mess watching individuals row in commercial gyms. And yes I agree with you! Most of my rowing videos are made for the average gym-goer who wants to learn more about rowing or new novice rowers looking to understand the stroke a bit more!
Thank you for this video, I'm going to try the rowing machine at my gym tonight after being scared to try it for years, literally just saved me time n pain from possibly doing it wrong! Thank you!!
I tell my rowers to relax their shoulders so on drive initiation they get the feeling that their arms are being pulled out of their sockets. This gets the the lats engaged and also keeps them from that little jerk of the arms to lock on rather exploding off the stretchers with leg drive.
Great. I am making a point to be aware of the lats. In a video I watched; the person pulling back, mentioned "think about putting your lats in your back pocket. If I remember correctly, that was to make sure we squeeze hard.
great channel, we have just bought a rowing machine, so are focussing on getting technique right, and stretching, BEFORE we start to up the time and distance too much thanks so much, easy to understand content
Hi Austin, I wrote to you a few weeks ago. I’m watching a lot of your videos and have learned so much so far, as I am new to rowing. I own a WaterRower Club model. I have been able to row for 5 minutes without stopping. This sounds ridiculous I know because it’s not much but it is where I’m at. I have MS and really haven’t been able to get to a cardio level workout for years because I can’t move really fast and balance is one of my issues. This is why I love the rower. I’ve been able to get my heart going. I have a couple questions for you. For the first several minutes of rowing I can keep my feet in the stirrups and then I just cannot get my legs to return to the front of the rower because they are out of gas. My left side is especially weak. If I take my feet out of the stirrups and place them on the floor directly below them I can get to my goal time or distance. Do you think this is ok? Or would I be better off doing less time with my feet in the stirrups? Also, I am goal oriented and have set a goal for myself to row 2 kilometers. I’m rowing one kilometer now and it’s taking me about 6.5 to 7 minutes. Does this sound like a valid goal or should I be concentrating on something else like speed or strokes per minute. I feel like my form is pretty good but after watching this video I’m going to check in with my shoulders. Thank you for this content. I really appreciate all I’ve learned from you.
Hey Stacey!! Thank you so so much for reaching out again :) Hope you're doing well! You are off to an AMAZING start and should be very proud of yourself. My advice - keep your feet strapped in and work on continuing to improve your overall distance and making sure your form is still good! Stay consistent and keep giving your best - you're amazing and on to great things!!
Saw the title and was getting ready to take a shit on the video. After watching, I think all gym 'rowers' should watch this before even going near the rowing machine!
You posted this video last year on my birthday and I’m just now seeing. However, I’ve been a gym goer for a year now and love the rowing machine. The tip to push your shoulders down is a great reminder. My trainer always reminds me to do that.
You explained that very well. But to learn this is not so easy but if I think about your words with every stroke and feel what´s happening with my body it get better and better :) Thank you for that.
Dear Austin, this is great advice which I haven't seen anywhere else. As someone who suffers from lower-back pain, I will definitely take your advice. It's 0754 right now in the UK and I'm preparing for a bike ride, but I'll definitely try it out when I get back home.
Thanks for the advice. I am doing the Talisker Whisky Atlantic Challenge next year. And most of my prep is going to be in Indonesia, where I feel like there is a lack of rowing clubs. So it's mainly me and my rowing erg - and videos like these that teach me the basic technique. Can't wait to get on a proper boat! All the best from Jakarta
Thank you for posting such informative video. It is very helpful. I started taking OFT classes couple of months ago, and I have been trying hard to improve my rowing. Until I started taking OTF, I thought rowing was an upper body work out. I was so wrong! I am still not strong as I want to be but I am trying hard to drive with my legs instead of using my upper body strength.
I have a suspicion that, for rowing newbies, setting the resistance too high when first rowing predisposes to the sort of bad form shown here. Set the resistance low until you learn the form, even if it feels really easy. Maybe even keep it fairly low after--the machine provides resistance proportional to how hard you push off even without cranking up the dial. Low resistance is as much about a weak drive as it is a low setting.
Agreed. As a college rower, we almost always trained with the setting at 4 on a C2 ergo. Only hyperventilating gym bros go to ten and I wince inwardly at what they are doing to their lower backs when that’s combined with some of the most outlandish rowing form. Trained gym staff should monitor these machines better.
Warwick University rower here! Love your videos, keeping me hugely motivated as we approach Head season. A lot of these things we're taught how to feel, so it's nice to have someone put it into words so well, appreciate it!
Hi. Good video. In my experience the correctly performed barbell deadlift is the best way to strengthen the posterior chain. I'm sure you've seen Sam Loch deadlifting.
That is another GREAT exercise to help develop the posterior chain! I used the superman as an example as more of an easier-to-perform exercise (especially those that are just getting in to exercise/working out). Thanks for the comment, Lance!
After trying the tips in this video for the first time I knew I had to come back to comment. Bringing shoulders down like you showed in 3:00 helped me a lot. I've been rowing seriously for about 2 months and only just now got what good technique is. I felt immediately that the strain was more evenly divided around my whole back instead of just my forearms and shoulders like before (which has led to pretty big shoulders and forearms which is nice I guess...) and it feels easier to keep my back straight and makes the whole motion from legs to back to arms feel way more natural. I'm happy to say it's not just a placebo effect either, I usually do around 430 strokes in 30 minutes but for the first time I hit 452. I'd tried to beat 430 before but couldn't do it just from trying to up my pace. Once my back gets stronger now that I'm using it more I think I'll go higher. I have a pretty weak upper and lower back, which is part of the reason I got into rowing. Anyway, thank you so much, man. I've watched rowing videos before but this actually really helped. All the best.
Thanks for all the rowing videos, lots of answers to questions I didn't even have yet! I'm in the middle of a 100,000 Meter rowing challenge for the month of January and your videos really help! Thanks
Just starting out, and this is excellent thank you, ws looking at feet position, but this makes much more sense and I can see then engagement will correct this issue
Glad to know I was doing it right all this time! Thanks for this video. Because I never really get too tired in the legs but feel more in the upper body and get a serious workout. I always look at the form of people who row boats and they always have decent posture. As a former dancer, I know form is everything. So although I never rowed before, it made sense to do it this way. Great video!
I like to hold the handle with a supine grip (as opposed to a prone grip) to contract my biceps more. Sometimes I throw in a biceps curl at the end of the stroke to work the biceps. Alternating between a supine and prone grip emphasizes the biceps or rhomboids more. Liked the video overall. Fluidity in movement is the key to engage both the legs, the core, and the back.
I love your explanations but I learn from you actually demonstrating - I wish you’d show a Chunk at the end showing exactly what you explained so well 😊
Like the video, good point, although it send obvious, it is an issue for most people at some point in their rowing careers. Another reason why people shoot the bum back is also that they come too far forward to the catch and are simply not able to engage the lats in that position.
Yeah, it all seems obvious, but it's very tough to get a rowing stroke right. That's why the practice tanks have mirrors for rowers to see if they are getting it right. Most of the men who begin rowing in prep school and keep on with it through college and adulthood never feel they have their stroke just right, even if the ones who've won Olympic medals. Getting your stroke just right is a goal that happens about once every five to ten strokes for great athletes, once every 1000 strokes for everybody else. It's like Protestant clergymen who have doubts -- once every year or two, they are sure God exists -- but the rest of the time they're not sure at all.
You've raised a salient point. The body should not be too far forward at the beginning of the drive position. The body should be at approximately '11 o'clock' for the whole of the leg drive. Hence: Legs(drive)-Body(going from 11 to the 'two ' clock' position) then the -Arms. Then the whole thing in reverse: Arms-Body-Legs.
we call it the bum shuv! Austin, as a university rower in South africa. I have to say great advice all the time. will recommend your channel to the novice rowers. are we ever going to see you a boat? .
I'm loving your channel with all this great content. I have never rowed before but I'm big-time into fitness. I'm going to get a Concept 2D in the next few months and what I just learned here is fantastic!
Very pleased to announce the release of my new eBook, 'Row Your Fat Off!'. If you have just began using the rowing machine or recently purchased a machine for yourself, THIS is the ultimate guide to get you started in the right direction towards your fat loss goals! You can check it out from the link in the description box above! THANK YOU for all of your support!!
Hey do you have any of these videos that helps with the rowpro game?
Where can I get one i can't find any Where
Thanks for the New Styling with much powerful techniques in Rowing world bud !
Does this even give a good leg workout?
@@fennec7906 Everything possible with Rowing ;)
At 23 I had a spinal fusion at L5 S1 on both sides that failed. Wore a corsett virtually 24-7 for years. My daughter is an elite rower; I began erging as an older adult and have never found a better workout BUT... constantly fighting lower back and stability issues. I pay close attention to coaches-- all with useful ideas. But this young man explains the 'why' behind his suggested techniques and , for myself, knowing why I am doing something physically makes it easier for me to execute technique reliably and correctly. A thank-you over a Comment Section seems kind of silly, certainly impersonal, but I want to thank the young athlete and coach who makes these videos. I believe these generous tutorials will help me to keep rowing on the erg with less propensity to reinjure. So thank you so much.
That is one of the kindest comments I have read across all of my videos. Thank you for your kind words and I am glad that the videos have helped you out. Take care!
All the best with your ongoing conditioning for your lower back, having similar issues, this is exactly why I hate ipads and gaming and getting my kid's to stay active
I have very similar issues... I have had two L5S1 fusions fail. I found this video while trying to learn the best technique for my body. I love the info on engaging my lats. I will do that as well as engage my core before beginning the exercise.
Strongly suggest you have a look at the Concept Dynamic rower.
@@trainingtall 👍
I just got into rowing and I’m completely addicted! This was SO helpful. Realized in my effort to get the first part of the move “perfect” by only moving my legs and nothing else, I was doing it completely wrong! Looking forward to trying this out at the gym tomorrow.
Yay Nora!! I am glad you could discover this! Hope it helps you out for your rowing :)
Body and core needs to be tight but it is still legs first. Click bait.
You caught me
Training Tall you also shouldn’t be tensing your shoulders it makes your technique worse you should be hanging off the handle and then at the end you pull ur shoulders trough
shambug you shouldn't be writing like that you should use punctuation and what do you mean by hanging off the handle i think i know what u mean but if u mean what i think u mean then that goes against what i thought thanks
I'm glad it's click bait. It got me to click on it and I learned something new from this.
Training Tall Prick.
I visualize a proper deadlift form and I'm good! The row is essentially a horizontal deadlift. Good vid! 👍
Yeah as a power lifter who has cross trained on and off with rowing over the years I agree. Translation to conventional weight lifting speak, his cues for lat activation are the usual "scapular retraction". The one thing I would add to that is to activate them smoothly and continuously through the stroke once you get the stroke more or less sorted out.
Wow never thought of it like that.Gonna try like that.
As a 60 year old rower from the UK I find your videos exemplary in covering all aspects of rowing and delivered in a non-condescending, clearly-explained way.
On this particular subject, I have, in my quest to seek out any marginal gains at my stage of the game (that sub-7 Min 2K still eludes me....), been researching the importance of the power curve and more importantly, the ‘optimum’ shape. Information on the net is scarce, but having unearthed a couple of papers, it does indeed seem that the ‘expert’ opinion is totally with you, a far as engaging the lats and introducing a ‘4th’ component (legs/torso/arms - plus lats) to the stroke.
I’ll be working on that in the weeks to come too. For the record, I’m able to push out a max of around 73Kg/f per stroke, which falls into the ‘average’ output value for scullers, according to research, with my average of 40Kg/f. Apparently, a good benchmark is 48-52% of the max, so it seems that I’m not doing too bad for my age!
I believe that some coaches are advocating a ‘square’ power output curve, in which the force generated by the 4 different components are much more evenly balanced, as opposed to the leg-centric One which tends to account for the more skewed version.
Keep up the good work young man and stay safe.
Best Wishes from the UK
Thanks for your kind words!! And that is SO awesome!! Best of luck to you and your training!
Thank you 4 these informational videos on rowing. I'm 72 and the water rowing machine in my gym is perfect for my needs. I learned the correct form from these videos thru your demos. My knees/joints are compromised and this is a gentle form of cardio compared to other options. Most people using the row machines have no idea what the correct form is bc they don't seek out this info.
I started with good intentions but as I got tired I noticed I was losing my rhythm. Did my first 1000m today. Good luck to everyone getting into rowing 💪
I thought this was bait but I tried it yesterday and it made a big difference. I was able to row faster and my stroke was much stronger. It's a simple thing but very effective. Thank you!
Excellent! That is what I like to hear! Way to apply the concept! Keep on being awesome!
Best explanation of rowing techniques I have ever heard. Thanks a million. We just bought an erg machine and I appreciate your advice. I push with my legs, but by the end of 10 minutes or so, my lower back hurts. I will do these exercises.
Excellent advice. My Pilates instructor is always working our UPPER, MID BACK by way of building strength and flexibility in the whole shoulder girdle. Also, a key feature of the Pilates modality is activating the muscle group that will be needed BEFORE INITIATING THE MOVE. So your pre-emptive "Lat activation" makes perfect sense. Great form. I'm 75 y.o. guy recently convinced of the benefits of the rowing machine in the gym. Don't need all those barbells and dumbells anymore!
The barbells and dumbbells miss you :(
This was an excellent video! I tried this out at the gym today and I really felt a difference, lat activation was honestly a simple but huge game changer for me personally
So glad you thought so! Glad it could help!
Turns out I’ve been doing this without realising it. Winning!
Super helpful!!!! I’ve watched like 5 rowing tip videos because my CrossFit coaches keep telling me I can do better more efficiently with proper rowing form, and that I use my arms & back too much and not my legs. But when I try to use legs, I don’t “get it” bc my legs drive while my body doesn’t follow. So I still end up using my arms. The other rowing videos address legs and yours is the only one addressing lat engagement and it’s not just the legs. This makes sense to me! Thank you so much for this video. I have a 2000m row tomorrow for Metcon and I want to kill it :) I did really good last time but I always burn myself out.
the “shoulders down” squeeze the skittle cue is something i need to remind myself of before deadlifting, too. this is a great tip, thank you!
I understand the dislikes as someone who rowed for a long time and maybe this feels obvious - but as someone who uses the erg at the gym and sits next to people at the gym who don't understand this concept this is REALLY IMPORTANT!! The connection from fingers hanging on the handle all the way through to the feet is really important.
If you row right, you'll be sore all over :)
I appreciate this! Thank you!
Just purchased a rowing machine , ive run all my life but really want to use the machine to mix things up and benefit myself where running does not , really enjoying this channel I think it will be a great guide into rowing at home.
I hope so! Thanks for watching and I am glad you like the videos!
I'm brand new to rowing and this video is a big help. I've seen so many legs>waist>arms videos but this one really helped explain how to properly do that first step. Thank you.
Awesome! I am so glad it could help you out! Rowing takes a lot of practice... keep up the great work!
Just got my first C2. I know this is a 6 years old video. Thank you for keeping this gold on the channel. My performance just went way up, and my restitution has been reduced. Thanks
I had just made the decision to purchase a at home rowing machine. Doctor recommended. This video was extremely helpful. Thank you
YAY! I am so glad you thought so! Good luck to you and your rowing journey. Since you are brand new to rowing, I highly recommend checking out my eBook 'Row Your Fat Off' - Link in the video description!
Thanks for the tip on the correct shoulder muscle activation. This can mean a difference between a fun weekend hobby and an expensive rehab.
Great instruction. I'm a new rower, I just bought a Concept Row Erg and I've been pretty consistent doing 30 mins every day. Never rowed before. Came here for tips. I got the apple fitness app, threw a flatscreen TV with apple TV on the wall in the basement and that's my workout room with dumbbells. I row with Josh Crosby and you guys sound pretty much the same though you put more emphasis on the technique. Josh is time limited with the app but he does instruct a similar technique, not saying who is right or wrong. I'm 5 9 and used to powerlift I benched 440 squatted deadlifted 600+ and then guess what? Stopped lifting and got fat. Yea I'm a fat fuck on a rower now LOL anyway I love the rowing community and the spirit of rowing you guys stand for.
Thank you! It’s 2020 now but I just found you. A trainer kept telling me Drive with the legs, drive with the legs, and it didn’t work for me! I felt disconnected and weak by doing that. I did better without the trainer! Your video explains why!
Now you know! And thanks for watching, Yvonne! Glad you liked the video :)
I have only just discovered how much I enjoy the rower at the gym. Thankyou for your invaluable and timely advice
oh man...ive been rowing competitively for 13 years, always with the idea of 'legs, body, arms' in mind for the stroke sequence. but ive had a few coaches who have told me to "hang my shoulders more" from the catch and this video illustrates that in a way that ive not seen before. very awesome. i'll see how it goes in the coming season.
Exciting!! Looking forward to hearing about it, Laurien!
Kinesiology translated into very doable bits, by anyone, and it drove my mind straight down to the physics of it, the way you show the differences at 3:44 and visually at 3:55 etc. (I always like to think about where and how I want the load to travel and about how to most efficiently apply my systems to make it so. I might or might not do stuff like that even as I tie my shoelaces- a little geeky but hey...) I think you are a natural-born teacher and I really enjoy your videos, thank you.
I was fired from the gymwhen COVID came around - not convinced about the Jab. But I came to miss the Rowing machine. I am old and have limitations and aches - but the rower was good and I liked that it got me flexing from head to foot. So I have blobbed at home, gathering weight, getting stiff and somewhat bleak minded. Last week I purchaseda machine I could stretch my budget to. It does all the ones at the gym did. Without instruction, I happened into a style much like you discribe - except that my excess tummy needed some exercise too. My answer is as follows : at the forward of the stroke, I then lean additionally forward as far as I can, which adds additional movement at knees, hip. lower spine areas. Sometimes I change my arm movement: by holding the handle and when it reaches the farthest from the machine end, I can fold my elbows up / or down - which replicates some exercises I might do with other machines or bands. Thanks for the superman exercise - I see that as very helpful. but finally, I might mention that I struggle much for the first eight minutes rowing, and that suggests that we still need some 'warm-up' if we are to do our best. It is winter here now, and drenching wet squalls - so being able to row is magic. And I can also offer another idea for the home-bound people. I prefer the rower because when I walk, at ant random moment, I can become immobilised. So my answer is that by measuring the longest path through my house ( 24 metres return), and by doing enough return trips (21), I can do just over 500metres. More trips is more distance, BUT I have an easy chair waiting every 24 metres. It is also not weather dependent.
Thank you!
I am an on water rower and this really helped me to improve my form and the force i can apply to my leg drive.
One way to train muscle activation for this motion is deadlifts without too much weight. The first part of the stroke is just a horizontal deadlift. Activating your lats in a deadlift is what keeps your spine stiff allowing your trunk to efficiently move the weight.
This was extremely helpful, thank you! I just tried the rowing machine for the first time yesterday and I had a feeling I was doing it wrong, even after watching some videos on how to do it. Now I know that I wasn’t engaging my lats, I was waiting until my legs were extended to pull. Time to try again!
It’s so great when you watch a video and it confirms something you’ve noticed in actual practice. Thank you for sharing, love your channel!
Thumbs up if you think this should be in one of the first videos to watch for rowing beginners.
I would recommend you make a playlist with the essential videos.
I've been rowing for two months now and realised that I was throwing my ass back especially in the beginning of the session. I knew I was doing something wrong as I started to feel something in my mid back when I was bending over backwards, not pain but some strange sensation that wasn't supposed to be there on the back bone, like it was about to snap in two.
I've tried to solve that by engaging more of my core muscles and maintain my posture while pushing with the legs but your tip on engaging the lats is gold. Will try it out tomorrow.
So grateful for this!
These are the most useful tips I have seen so far. I was starting “leg first” and my sequence was all choppy and off and I couldn’t understand what I was doing wrong. I just started rowing this week so thank you for the great tip!
Awesome!! So glad you liked it! Keep up the great work!
Your voice is amazing. It’s sharp and soothing at the same time
I just discovered the rower at the gym and love it...well, for the two times I've been on lol! I watched and saved a few of your videos before getting on for the second time and found them to be SO helpful! Here I am again to watch some more. Being a perfectionist, I want to make sure I do my form correctly and I love the technical aspect of your teachings. There are so many other videos that show terrible form (based on the comments of the actual pros who comment later) so I appreciate all of your great videos and teaching style. Keep them coming! :)
Hey Debbi! Thanks for reaching out! It is great to hear that rowing is going well for you! And I am so glad you like my videos! I do my best to be as clear as possible so I appreciate hearing things like this! Keep up the great work and just stay consistent :)
5:49. I think this is quite interesting. The stroke begins during the recovery. Lower your shoulders. Draw your shoulders in. Draw your arms out of the shoulder sockets, and Shazam I have 4 inches of additional length, and a more powerful drive. Thanks Mr. Training Tall
No prob! You've got the right idea! Keep up the great work!
Thx for update. Makes sense, leg drive is more comfortable and fluid. I have sciatic nerve damage lower back and this helps strengthen. Note: i do other types of strengthening lower back stretches.
I definitely was prone to this mistake. Thank you for the tips
Thanks for your advice, it's super helpful for me as a 62 gal just starting rowing on the advice of my Ortho in hopes of pushing off hip surgery. Be careful all you younger athletes, I obviously didn't in my younger years. :-)
Great tutorial!! Nobody really addresses the importance of the lats! Thank you SO much!!
Just got a C2 and this was such a helpful video in learning good form thanks so much
This is great. I’ve noticed when I “hang” from the handle it helps with engaging the lats, also hanging from the fingers rather than grasping. Just doing this I get better splits seemingly just doing this and not changing my leg drive. -Chris
Thank you I just bought a row machine to help me get into shape for the drift boat I want, I had no idea what I was doing :) but I emproved my stroke with you're video.
How awesome!! Happy rowing!
Yeah, the title is misleading. What you are showing is 'shooting the slide',
"Legs first" refers to driving the legs before using the arms and back. This is critical in a boat, to avoid 'stopping' the boat. Pulling with the arms first ('grabbing' the catch) or pulling back with the back or shoulders will cause the boat to jerk and stop the boat 'running' (which is when the boat has 'lifted' and has air mixed into the water streaming under the hull). On an indoor rower this is not such an issue but it still inefficient.
You don't sit at the front stops and engage your lats before the catch. You engage you back and core as you approach the catch so you are in position when you reach the front of the slide.
I liked your video overall though, you have a fluent motion and the advice is good.
Great video it should have a billion views. So many people use legs first and it's wrong! Good stuff!
I am learning so much and am applying it to my Peloton Rower trial period! You make this so clear…core and lat engagement first! Thank you!!
Austin thanks for the quick response I have seen this video before and I have considered what you speak about here but I'm not shooting the seat. When I complete my drive and my legs are pressed I'm not getting enough of the swing back because I've missed the sequence legs to core. During the pick drill I get each sequence however when I increase the stroke rate I don't feel that flow from legs to core. I have watched competitors at events and that transfer you talk about is noticeable/smooth even at the quicker stroke rates I will continue to work at it and hopefully I'll get it. Thanks for all of your drills they are helpful and I know that they have assisted me in improving. My goals are to break 7 minutes 2k I'm about 7:30 and to row 7500m for 30 minutes (currently best is about 7200m)!
It sounds like you're aware of the issue and I think this will help you figure it out! You'll get there!! You may want to check out my video "rowing machine: how to use your legs" and the drill in that video may help you!
I've never seen anyone row correctly on a gym rowing machine in any gym I've used and it's clearly evident not only by their hopeless action but the complete inefficiency - 33 spm and still only getting a time of around 3min/500m.
This guy gives excellent advice - but old news to anyone who has actually rowed and been coached correctly (in a boat, on water - watching Oxford v Cambridge on TV doesn't count)
Yeah it is a mess watching individuals row in commercial gyms. And yes I agree with you! Most of my rowing videos are made for the average gym-goer who wants to learn more about rowing or new novice rowers looking to understand the stroke a bit more!
I can keep a pace of 1:45/50 for 500m in a 3k run. Is that even regular? Air vent set up to 10 because i was a newbie when i started
Thank you bro. It brings clarity to a question my coach wasn't able to answer yet. I knew it wasn't "All about the legs", i'm reassured.
I’m just starting out and I did notice this problem as I was pushing with my legs, thanks bro 🤙
You still need to drive the legs, just connect them with your back!!
Training Tall thanks dude, I’ll remember that
Really well explained! Many thanks! You are the savior of many rowers’ backs!
Wow, thank you for this video! My wife was doing this exact thing, but I had no idea what to do about it. Awesome!
Thank you for this video, I'm going to try the rowing machine at my gym tonight after being scared to try it for years, literally just saved me time n pain from possibly doing it wrong! Thank you!!
Not a problem at all, Danielle! How did your first rowing session go??
The best tip and advice ever. Hats off
Thanks my friend!
Recently discovered your channel today! Definitely going to implement all your tips on rowing, especially on EFFICIENCY.
Instant subscription!
Thank you, Duy! I appreciate it!
I tell my rowers to relax their shoulders so on drive initiation they get the feeling that their arms are being pulled out of their sockets. This gets the the lats engaged and also keeps them from that little jerk of the arms to lock on rather exploding off the stretchers with leg drive.
I think that is an awesome cue to use! Nice!
This video makes me realize that I need a better muscle mind connection while rowing.
That was the goal, Crystal! Keep up the great work and practice!
I think thats exactly what I was doing. Thanks for the help. -- 6'4"
Great. I am making a point to be aware of the lats. In a video I watched; the person pulling back, mentioned "think about putting your lats in your back pocket. If I remember correctly, that was to make sure we squeeze hard.
Nice! That is a great reference to remember!
I’m new to rowing (and love it) and this is SUCH a good video! So helpful, thank you.
great channel, we have just bought a rowing machine, so are focussing on getting technique right, and stretching, BEFORE we start to up the time and distance too much thanks so much, easy to understand content
Thank you so much for this! I just started rowing yesterday and want to keep going!
Hi Austin, I wrote to you a few weeks ago. I’m watching a lot of your videos and have learned so much so far, as I am new to rowing. I own a WaterRower Club model. I have been able to row for 5 minutes without stopping. This sounds ridiculous I know because it’s not much but it is where I’m at. I have MS and really haven’t been able to get to a cardio level workout for years because I can’t move really fast and balance is one of my issues. This is why I love the rower. I’ve been able to get my heart going. I have a couple questions for you. For the first several minutes of rowing I can keep my feet in the stirrups and then I just cannot get my legs to return to the front of the rower because they are out of gas. My left side is especially weak. If I take my feet out of the stirrups and place them on the floor directly below them I can get to my goal time or distance. Do you think this is ok? Or would I be better off doing less time with my feet in the stirrups? Also, I am goal oriented and have set a goal for myself to row 2 kilometers. I’m rowing one kilometer now and it’s taking me about 6.5 to 7 minutes. Does this sound like a valid goal or should I be concentrating on something else like speed or strokes per minute. I feel like my form is pretty good but after watching this video I’m going to check in with my shoulders. Thank you for this content. I really appreciate all I’ve learned from you.
Hey Stacey!! Thank you so so much for reaching out again :) Hope you're doing well! You are off to an AMAZING start and should be very proud of yourself. My advice - keep your feet strapped in and work on continuing to improve your overall distance and making sure your form is still good! Stay consistent and keep giving your best - you're amazing and on to great things!!
Saw the title and was getting ready to take a shit on the video. After watching, I think all gym 'rowers' should watch this before even going near the rowing machine!
Haha "ready to take a shit on the video" that cracked me up, man. Glad the point of the video got across!
Top coach . I am very keen on your videos . Thanks for all your help
The face at 4:46 when he says "we don't wanna compensate for anything" 😂
I just noticed the face when I rewatched the video. Who is that?! What is Austin's subliminal message??
I am so glad I found this!!!! Having this exact problem!!!! Legs first - I’m thinking - okay legs only… and had the same weird like the handle stopped
You posted this video last year on my birthday and I’m just now seeing. However, I’ve been a gym goer for a year now and love the rowing machine. The tip to push your shoulders down is a great reminder. My trainer always reminds me to do that.
Thanks, Sharon! Glad you liked the video and glad you were able to find it! :) Happy rowing!
You explained that very well. But to learn this is not so easy but if I think about your words with every stroke and feel what´s happening with my body it get better and better :) Thank you for that.
Dear Austin, this is great advice which I haven't seen anywhere else. As someone who suffers from lower-back pain, I will definitely take your advice. It's 0754 right now in the UK and I'm preparing for a bike ride, but I'll definitely try it out when I get back home.
I caught myself doin this yesterday and I course corrected. Great video!
Thanks for the advice. I am doing the Talisker Whisky Atlantic Challenge next year. And most of my prep is going to be in Indonesia, where I feel like there is a lack of rowing clubs. So it's mainly me and my rowing erg - and videos like these that teach me the basic technique. Can't wait to get on a proper boat! All the best from Jakarta
Thank you for posting such informative video. It is very helpful. I started taking OFT classes couple of months ago, and I have been trying hard to improve my rowing. Until I started taking OTF, I thought rowing was an upper body work out. I was so wrong! I am still not strong as I want to be but I am trying hard to drive with my legs instead of using my upper body strength.
I am so happy that this could help you out! Good luck with your OTF journey! Stay consistent and always bring your best!!
Did you get all of that muscles from rowing?
I have a suspicion that, for rowing newbies, setting the resistance too high when first rowing predisposes to the sort of bad form shown here. Set the resistance low until you learn the form, even if it feels really easy. Maybe even keep it fairly low after--the machine provides resistance proportional to how hard you push off even without cranking up the dial. Low resistance is as much about a weak drive as it is a low setting.
Totally agree! thanks for sharing, man!
Agreed. As a college rower, we almost always trained with the setting at 4 on a C2 ergo.
Only hyperventilating gym bros go to ten and I wince inwardly at what they are doing to their lower backs when that’s combined with some of the most outlandish rowing form. Trained gym staff should monitor these machines better.
Warwick University rower here! Love your videos, keeping me hugely motivated as we approach Head season. A lot of these things we're taught how to feel, so it's nice to have someone put it into words so well, appreciate it!
Thanks, Elizabeth :) That means a lot coming from another collegiate rower! Good luck to you through your winter training! Miles make champions!!
Strong, clear cut direction. Love it!
im short but this is the best content that gets to the point and very specific
Hi. Good video. In my experience the correctly performed barbell deadlift is the best way to strengthen the posterior chain. I'm sure you've seen Sam Loch deadlifting.
That is another GREAT exercise to help develop the posterior chain! I used the superman as an example as more of an easier-to-perform exercise (especially those that are just getting in to exercise/working out). Thanks for the comment, Lance!
After trying the tips in this video for the first time I knew I had to come back to comment. Bringing shoulders down like you showed in 3:00 helped me a lot. I've been rowing seriously for about 2 months and only just now got what good technique is. I felt immediately that the strain was more evenly divided around my whole back instead of just my forearms and shoulders like before (which has led to pretty big shoulders and forearms which is nice I guess...) and it feels easier to keep my back straight and makes the whole motion from legs to back to arms feel way more natural. I'm happy to say it's not just a placebo effect either, I usually do around 430 strokes in 30 minutes but for the first time I hit 452. I'd tried to beat 430 before but couldn't do it just from trying to up my pace. Once my back gets stronger now that I'm using it more I think I'll go higher. I have a pretty weak upper and lower back, which is part of the reason I got into rowing. Anyway, thank you so much, man. I've watched rowing videos before but this actually really helped. All the best.
Thanks for all the rowing videos, lots of answers to questions I didn't even have yet! I'm in the middle of a 100,000 Meter rowing challenge for the month of January and your videos really help! Thanks
Nice, Stanley! I'm sure you're workin' hard and kickin' butt... keep consistent over this month and you will crush it!
Good pointer on the lats. I intend to make sure I am aware. Like the easy explanation of the rowing stroke. Off to the gym
Thanks, friend! How did it go?
Just starting out, and this is excellent thank you, ws looking at feet position, but this makes much more sense and I can see then engagement will correct this issue
Glad to know I was doing it right all this time! Thanks for this video. Because I never really get too tired in the legs but feel more in the upper body and get a serious workout.
I always look at the form of people who row boats and they always have decent posture. As a former dancer, I know form is everything. So although I never rowed before, it made sense to do it this way.
Great video!
I like to hold the handle with a supine grip (as opposed to a prone grip) to contract my biceps more. Sometimes I throw in a biceps curl at the end of the stroke to work the biceps. Alternating between a supine and prone grip emphasizes the biceps or rhomboids more. Liked the video overall. Fluidity in movement is the key to engage both the legs, the core, and the back.
Great channel, short videos with great explanation.
Thank you, WS! I appreciate the kind words!
remarkably similar to engaging the lats for DL, RDL, Rack pulls, chin-ups, Dorian DL's and on and on
Spot on, William!
I love your explanations but I learn from you actually demonstrating - I wish you’d show a Chunk at the end showing exactly what you explained so well 😊
Like the video, good point, although it send obvious, it is an issue for most people at some point in their rowing careers. Another reason why people shoot the bum back is also that they come too far forward to the catch and are simply not able to engage the lats in that position.
Yeah, it all seems obvious, but it's very tough to get a rowing stroke right. That's why the practice tanks have mirrors for rowers to see if they are getting it right. Most of the men who begin rowing in prep school and keep on with it through college and adulthood never feel they have their stroke just right, even if the ones who've won Olympic medals. Getting your stroke just right is a goal that happens about once every five to ten strokes for great athletes, once every 1000 strokes for everybody else. It's like Protestant clergymen who have doubts -- once every year or two, they are sure God exists -- but the rest of the time they're not sure at all.
You've raised a salient point. The body should not be too far forward at the beginning of the drive position.
The body should be at approximately '11 o'clock' for the whole of the leg drive.
Hence: Legs(drive)-Body(going from 11 to the 'two ' clock' position) then the -Arms.
Then the whole thing in reverse: Arms-Body-Legs.
thanks for sorting this out, just started rowing and it seemed wrong legs first. So I just do what I do which is what you are saying here
Just got my rower last week...looking at the form version of these helpful videos...thanks so much for the tips
This was so helpful! I couldn't figure out why I was "shooting the slide" and now I understand. Thank you for these great insights!
we call it the bum shuv! Austin, as a university rower in South africa. I have to say great advice all the time. will recommend your channel to the novice rowers. are we ever going to see you a boat? .
I appreciate that a lot, Jotham! I sure hope it helps new rowers!
Spot on. Big picture: feet are only connected to the flywheel via the hands. I liken it to pulling a stubborn nail out of a board with a hammer.
That is a great analogy! I'll have to use that one! Thanks, Heather!
Educational!
Great info!
Thank you for sharing your knowledge and talent!
Greetings from Singapore 🌹🌹🌹
Edith , a happy water rower fitness person.
I found this to be very helpful. Specific, technical, and well communicated. Thanks!
Thank you! I am happy to help!!
Thanks for the Smooth Brain explanation Ill be joining the ROW-20 Program
Thanks 🙏 I have had the Concept2 for 2-3 months now, the tips here helps a lot 👌
I’m Japanese. I play rowing in Japan. l study rowing this video！
good job!!
I'm loving your channel with all this great content. I have never rowed before but I'm big-time into fitness. I'm going to get a Concept 2D in the next few months and what I just learned here is fantastic!