How To Row Faster with Just One Move
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- Опубліковано 19 чер 2024
- Find out if you're missing out on a huge amount of available power in your rowing stroke. And get it back.
❗ It seems too good to be true - one simple fix, but I see a lot of indoor rowers, Crossfit athletes and Hyrox athletes missing out on using the swing of their upper body to add in power, causing them to row slower and less efficiently than their potential ❗
🚥This video will let you see how much power you could be wasting, looks at what could be causing it, and then goes through how to get it back. 🚥
00:00 Introduction
00:40 Common issues
02:50 Get your back into it
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: / @rowalong )
More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: / rowalong
PayPal: www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another UA-cam tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
**Rowing**
amzn.to/3cIjma7 Concept 2 Rowing Machine
amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
amzn.to/3rcCJfa Concept 2 Phone Holder
amzn.to/3cufucm Jabra 65t Elite Earbuds
amzn.to/3tgeKxB Dyson Fan
amzn.to/3tfb9Qr Macbook Pro for RowPro software
www.rowalong.com/shop T-shirts
**Recommendations**
amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
amzn.to/3cpKevg Moofit Heart Rate Sensor
amzn.to/36yXObT Apple Watch
amzn.to/3an2vGW Floor Mat
amzn.to/3akI916 Ski-Erg
amzn.to/3tiWJ1N Bike-Erg
amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. - Спорт
Full disclosure, I'm still having some hip mobility issues after an unfortunate incident with my SI joint. So you'll see when I demonstrate the full stroke, I'm still not locked in. But that doesn't change the point of the video!
I will be practicing this. Thanks!
Great tip!!!
Excellent demonstration
Training for my first Hyrox and have very little rowing experience, this is so helpful thanks!
Brilliant video. Excellent info and super informative. I’ll show this to the boys at my gig club 👌
Awesome. I’m really pleased it helped!!
Good refresher, no matter how experienced we think we are.
Even making it showed me that my hip mobility still isn't good - so yes, always worth the refresher and looking at your own tekkers!
Thank you! That's a nice tutorial!
Glad it was helpful!
Good one but took me a while to find where I left off. I'll check on the site u mentioned. Thank you
really good tutorial, thanks a lot 👍😊
You're welcome!
Thanks for the video. Crystal clear instructions
Glad it was helpful!
Thanks for this one. Reviewing my videos, I see I'm not swinging fully at the finish, so I'll work on that. Odd to see you rowing in shoes.
Excellent video. My problem exactly. Thanks.
I hope it helps. It's not something that comes quickly. And it's something that's VERY easy to let slip. Just try to concentrate, and hopefully you'll grind it in there.
What a difference better posture made. Thank again. Keep up the great videos.
Hi, on Tuesday as I started the Rowvember rows I noticed the shoes. Normally I row my favourites from your long rows and 10k sessions so had not been up to date with your latest videos. Any reason for the reversion to shoes? I've always worn Merrell Barefoot and continue to do so. Having gone back to the first video I could find with the shoes I listened to the video and will try it out tomorrow. Really looking forward to the Rowvember series. Thanks for all your support.
I know I'm five months late with this reply, sorry!!! But I started wearing shoes again due to training for HYROX. Because it's basically a lot of running with various funcational moves, like rowing, I need to wear shoes - and I don't want to waste time taking them off and back on again in the middle of the race. So it made sense to start training with shoes back on again. Now that I'm in the 'down' season for HYROX, I'm mixing up sessions. Some in shoes, some in socks/bare feet.
While (1) hanging your weight on the handle and (2) keeping your arms straight at both the catch and when you swing your back are both VERY important, you CAN'T hang your weight on the handle if you set your heels late, as you do, and if you keep your arms straight when you swing your back but tighten up your shoulders, as you do, you rob both your back swing and your arm pull of their full power. If you tighten up your shoulders when you push off the balls of your feet at the catch, as you do as well, you also rob your legs of their full power. How many watts per stroke do you usually get when you row? If you are rowing well, that is, WITHOUT these technical flaws, you should get about 13 watts per stroke, and so, 1:46 @ 22 spm at a lower rate and 1:34 @ 32 spm at a higher rate. Is that what you are getting?
"...hold the forward tilt, push with your legs", that's the part I have a problem with, I tend to swing my back as I push my legs, hard habit to break after 3 years and probly why I get a sore lower back from rowing..? 🤔
In order to set my concept2 to a drag factor of 130, my dampener setting is between 6-7. Is there something wrong with my rower?
Nothing wrong - but it’s likely it needs a good clean.