Proper Rowing Recovery Requires Separation (Avoid Hitting Your Knees)
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- Опубліковано 3 січ 2025
- Preparation of Your Arms and Body From the Finish Ensures Better Rowing Strokes
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If you are struggling to get the rowing machine handle past your knees on the recovery (or even if you aren’t) this video will ensure you are rowing properly and that you are setting up for your best possible front end catch and drive.
In this video, Olympian and Coach, Luke Walton explains why proper separation of the arms and body off the backend of the stroke is key to rowing efficiency and power. Straightening your arms and tilting your body forward BEFORE your knees rise on recovery can make all the difference-helping you avoid hitting your knees with the handle and setting you up for strong, clean strokes.
Coach Walton breaks down the "arms away pause," a simple yet effective drill to fine-tune your setup off the backend. Plus, discover how to master the 11 and 1 o’clock body positions to stay efficient through your stroke cycle. Remember-good separation at the finish sets you up for a strong catch and smooth recovery, leading to a powerful drive.
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I've been away from your videos for a while and this one just popped up. It is just as fundamentally correct as were your earlier videos. If someone tries rowing without doing hands, body, slide then he or she will never achieve that all important fluidity of movement that is so critical to sound rowing. Pay attention to the guy with the baseball hats and you will learn to row well!
As always, I really appreciate the support. Welcome back to the channel! Please stay tuned, there is always more content coming to you on the daily. Onward! - The Guy With the Baseball Hats. Ha!
Do you have any videos about how to deal with or avoid shoulder pain? I’ve had to stop rowing for a couple weeks now because it was causing a lot of pain in my shoulders. After about a year of rowing, I was doing 6 days a week, 50 minutes or so a day, trying to maintain a stroke rate of 28-30.
My shoulders feel better after almost two weeks off, but they still hurt some and I really want to get back to rowing! Any advice about form or technique or exercise would be awesome.
Although I am not a doctor or physical therapist, and can't speak to your pain directly, I can tell you that better posture (sitting up and forward from the pelivs/lower spine, matched with ensuring your sternum also stays up and forward, is key in keeping your shoulders low in socket. With the shoulders lower and more relaxed, it facilitates your ability to engage your lats and hang off of the rowing handle (requiring less of your arms, shoulders, and trapezius muscles. I will do a video soon, detailing exactly what I wrote above, so please stay tuned! Thank you for commenting and thank you for watching the videos. More coming soon! Onward. - Luke
It's important to meet your body where it is. If rest is helping then consider more rest once you feel ready for training. Consider deload weeks with less volume or intensity - I've read some say they do this about every 4th week. Consider chest exercises to balance out the kinds of muscle development rowing provides. And stretching was something I only learned to do properly after rowing started tearing me up.
As someone also approaching 1 year of dedicated rowing, I have had to readjust expectations and adapt to many temporary complications from this new training. 6 days 50 minutes sounds like really good progress to me - I'm doing about 25k a week (something like 3-4 days 30-40 min). It has taken time to be aware of how trash my form gets and in what ways it does once I'm tired, and above 26 spm it happens very fast; and all kinds of compensations start happening at those rates that I'm likely to feel in the days to follow. 20-22 spm and very low resistance is where I usually settle for steady state right now and I try to take every stroke intentionally like this guy talks about. I found building up from the lowest resistance has taught my body good posture for longer, and has been much easier on my shoulders personally.
@@XyroyIncogthanks for the information. I’m trying to accept the fact that I’m not 25 anymore, so I guess I will try dialing back the amount of time or the frequency. 😂
@@roweracademy thank you so much! I try to keep my form at front of mind when I’m rowing, but I find that it is really easy to lose focus or get distracted. I think maybe I’m also just too old and busted to be doing 6 days per week at the rate I use.
@@unitoolzee you're never too old ! Yes, with age we do need to pay more attention to recovery from day to day, week to week, etc. And, you should always listen to your body. But, also recognize that some limitations are temporary and can be accounted for with a focus on proper rowing form, hydration, nutrition, and mobility. We can still get after it as we age! Maybe we are not exactly where we were when we were 25, but we can still hit it hard with the right focus and intention!