Which of these drills are you most excited to try? Comment below! And don’t forget to check out the bonus tip at the end-it’s a total game changer for your rowing form! 🚣♂🔥
I thought this would be worth the wait, and I was so right! Thanks John! this is going to be in my favourites for some time to come I think. Your descriptions were spot on, as usual.
@@rowalong I appreciate you and this so much! Thank you! Something's broken in my stroke, and no other video I've found is anywhere near as descriptive as you are. Hopefully, with this I can find and fix whatever it is.
I 've incorporated pick drills as part of every warm-up routine, but you've shown some more variety, so I will adopt some of them. Thanks John for another great rowing video.
So glad you’ve done your take on these drills. The physics behind the strapless rowing bit is fascinating and wow so good. This will defo feature as warm up piece. Thanks again 👍
OMG THank you so much for a great break down. I have to try that Pic Drill Tonight for my 15 min attempt. Do you mind If I link your channel and Video. You have been so helpful to me. I greatly appreciate you and your amazing support. THANK YOU!!!!
Nice technique video, I can see where som of the warmup techniques come from. I don’t row strapless as often as I should. Something I will try and remember to do more often 😅 Rowalong treasurer hunt
Yeah, it's my sneaky way of getting people to do technique drills withouth labelling them as such! Strapless rowing really is such a benefit - even for a warmup or cooldown you should try to get into the habit of doing it now and then. (would that be a habit though?)
The biggest hurdle there is usually speed. I'm just as bad for this, but once you get the sequencing right, avoid the temptation to add power and take the stroke rate up. Just keep it low and slow, and work on the sequence, the feeling of the stroke etc. Once it becomes a little more second nature - then you can add power - and then you can add stroke rate.
Hi John👋 Great video 👍 I've rowed quite a lot now and realized this a long time ago, but what I can't do is bring my hands past my knees on the way back before I bend my knees when I sprint 100-500m and I'm at 45-50 spm. It is impossible for me to get my hands over my knees before I bend my legs as it goes so fast. to have time to get my hands over and then I lose speed🤔 One more thing, I have seen many people who are good indoor rowers, even I myself do it so that when you are at the back of the stroke, you bend a little extra far back to get a little extra length on the stroke. It is perhaps most often done by those of us who are a little shorter😁 Is there anything that you think is negative? Do you possibly lose something on this at speed? Or does it give an extra push which is good? Rowalong treasure hunt!
I think the two could be related. If you're going past '11 o'clock' in your layback, then you need to get out of that deeper angle, which will take a little longer, and likely you're pulling with the straps a bit to get back out of the deeper angle, popping your knees up. Rermember though - apart from the extra strain on your legs as you pull, it doesn't affect anything to do with the speed of your rowing. The whole thing about hands past knees before they bend is more about making sure you're in a good posture and body angle (consistently) when you get into the catch. From the moment the handle finishes pulling, until the moment you get into the catch ready to drive - what you are doing doesn't do anything to change the power you're putting in. But you want to be in the best position when you hit the catch, which is what all the posture/angle/arms/knees stuff is about. As for whether that layback is losing anything - no. Look at Sam Blythe - his finish at the back would give on the water rowing coaches nightmares! But he's incredibly fast and powerful - aided by how he rows as well as his sheer muscle power. The downside is getting up to high stroke rates, and the chances of injury/strain to your core. FWIW - when I get up to high rates, my technique is rather shocking. Take a look a the Tabata Tabata Tabata from last month!!
Thing I find improves my posture most is sitting more towards the front half of the seat, and titling my hips slightly forward, just like when doing an air-squat or a deadlift (sitting towards the front prevents the seat getting in the way of the tilt) Also: Rowalong Treasure Hunt :)
Great tip. So many people sit at the back of the seat, likey they're getting ready to watch a movie. 'Perching' a little more to the front is a great tip for posture.
Another drill I've been trying to use but without too much success is the power curve on the Concept 2. Mine is a bit like a two-humped camel at times but try as I may, I cannot get it consistently improve. I try correcting what I think may be wrong, and this improves or worsens it, but even when my power curve is finally better, I'm not sure why and then it goes back to being a two-humped camel soon after.
It sounds like the sequence between leg drive and then arm pull maybe doesn't include the back swing to keep the curve up. Hard to say without seeing you row to be honest. Send me a video!! I'll be kind, you know that! (and don't worry, I won't share it with anyone). Switch the force curve on when you're doing the Reverse pick drill - it'll show you a lot.
Can you row at 28+ spm rate with loose feet from the stretcher and full power pace without being thrown backwards? At a lower rate I understand it can be done. At a very fast rate one needs the stretcher restraint to change the body momentum direction very quickly, isn't that so? On the water, we just pull the boat underneath us when driving the seat during the recovery phase and the boat inertia and drag are far less intense than a rower body inertia in the static Concept 2 model D. Thanks in advance and keep the excellent work.
Not me. Once I get past 26 on a static C2, it’s too much for me. On an Rp3 or a dynamic C2, I can get into the 40’s strapless! The point of this really is to work on your technique at lower rates with strapless and then drill in your technique - so that when you ARE at higher rates, you’ll have a good default technique anyway.
Actually leads to a question: you mention on the reverse pick drills that at full power when pushing away you'll feel lighter on the seat... Sometimes and full power and full speed I feel I actually lift slightly off the seat, which then moves a bit, putting me of balance and uncomfortable (never landed on the rail yet 😀). How do I stop that?
There can be many causes of this. From over compression to how high the feet are in the straps - and sometimes it's a drag factor that's too high. So first up, if it's happening, check that you're only sliding to shins vertical. Make sure the straps are covering the balls of your feet, and then look at lowering drag factor. It happens to me on 100m sprints. In fact, it happened when I was doing a "Who can row 10cals the fastest" thing for HYROX. And - I DID land on the rail.... ouchie.
Sorry, I’ve only just spotted this question. It’s about recovery time. My drive speed is pretty consistent at 18spm all the way up to 32spm at around 1 second. Then it’s the speed of the recovery that increases or decreases stroke rate. 2 seconds recovery for 20spm. 1 second recovery for 30spm.
Which of these drills are you most excited to try? Comment below! And don’t forget to check out the bonus tip at the end-it’s a total game changer for your rowing form! 🚣♂🔥
All of the drills plus a few other you have on the channel. I have a list of them and practice them before and/or after my formal workout.
Very clear explanation, as always. Thank you, John!
By far the best instructional channel on UA-cam. Thank you
Glad you think so! Tell your friends!
I never thought about linking the elements of the drill. Thanks
RowAlong Treasure Hunt
I thought this would be worth the wait, and I was so right! Thanks John! this is going to be in my favourites for some time to come I think. Your descriptions were spot on, as usual.
Glad you enjoyed it! It was made for you after all!
@@rowalong I appreciate you and this so much! Thank you! Something's broken in my stroke, and no other video I've found is anywhere near as descriptive as you are. Hopefully, with this I can find and fix whatever it is.
I 've incorporated pick drills as part of every warm-up routine, but you've shown some more variety, so I will adopt some of them. Thanks John for another great rowing video.
Fantastic! I'm really pleased you got something out of this one.
So glad you’ve done your take on these drills. The physics behind the strapless rowing bit is fascinating and wow so good. This will defo feature as warm up piece. Thanks again 👍
Glad it was helpful! Strapless rowing at rates under 24spm will be like running a comb through the tangled hair of wonky technique!
Great info and video as always. RowAlong Treasure Hunt!
OMG THank you so much for a great break down. I have to try that Pic Drill Tonight for my 15 min attempt. Do you mind If I link your channel and Video. You have been so helpful to me. I greatly appreciate you and your amazing support. THANK YOU!!!!
I’m happy to help, any time you have questions, just ask. And of course, link away!!
Nice technique video, I can see where som of the warmup techniques come from. I don’t row strapless as often as I should. Something I will try and remember to do more often 😅 Rowalong treasurer hunt
Yeah, it's my sneaky way of getting people to do technique drills withouth labelling them as such! Strapless rowing really is such a benefit - even for a warmup or cooldown you should try to get into the habit of doing it now and then. (would that be a habit though?)
RowAlong Treasure Hunt Excellent tips for newbies and oldies who have developed bad habits over the years. Thank you.
Great just got to get the brain and body to do it .
The biggest hurdle there is usually speed. I'm just as bad for this, but once you get the sequencing right, avoid the temptation to add power and take the stroke rate up. Just keep it low and slow, and work on the sequence, the feeling of the stroke etc. Once it becomes a little more second nature - then you can add power - and then you can add stroke rate.
Hi John👋
Great video 👍 I've rowed quite a lot now and realized this a long time ago, but what I can't do is bring my hands past my knees on the way back before I bend my knees when I sprint 100-500m and I'm at 45-50 spm. It is impossible for me to get my hands over my knees before I bend my legs as it goes so fast. to have time to get my hands over and then I lose speed🤔 One more thing, I have seen many people who are good indoor rowers, even I myself do it so that when you are at the back of the stroke, you bend a little extra far back to get a little extra length on the stroke. It is perhaps most often done by those of us who are a little shorter😁 Is there anything that you think is negative? Do you possibly lose something on this at speed? Or does it give an extra push which is good?
Rowalong treasure hunt!
I think the two could be related. If you're going past '11 o'clock' in your layback, then you need to get out of that deeper angle, which will take a little longer, and likely you're pulling with the straps a bit to get back out of the deeper angle, popping your knees up.
Rermember though - apart from the extra strain on your legs as you pull, it doesn't affect anything to do with the speed of your rowing. The whole thing about hands past knees before they bend is more about making sure you're in a good posture and body angle (consistently) when you get into the catch. From the moment the handle finishes pulling, until the moment you get into the catch ready to drive - what you are doing doesn't do anything to change the power you're putting in. But you want to be in the best position when you hit the catch, which is what all the posture/angle/arms/knees stuff is about.
As for whether that layback is losing anything - no. Look at Sam Blythe - his finish at the back would give on the water rowing coaches nightmares! But he's incredibly fast and powerful - aided by how he rows as well as his sheer muscle power. The downside is getting up to high stroke rates, and the chances of injury/strain to your core. FWIW - when I get up to high rates, my technique is rather shocking. Take a look a the Tabata Tabata Tabata from last month!!
Thing I find improves my posture most is sitting more towards the front half of the seat, and titling my hips slightly forward, just like when doing an air-squat or a deadlift (sitting towards the front prevents the seat getting in the way of the tilt)
Also: Rowalong Treasure Hunt :)
Great tip. So many people sit at the back of the seat, likey they're getting ready to watch a movie. 'Perching' a little more to the front is a great tip for posture.
Exactly the drill that the amazing Xeno Muller does. His channel is ❤
Yeah, the first two drills are the staples of any coach - it's then down to how they communicate it to people. Xeno is awesome!
Another drill I've been trying to use but without too much success is the power curve on the Concept 2. Mine is a bit like a two-humped camel at times but try as I may, I cannot get it consistently improve. I try correcting what I think may be wrong, and this improves or worsens it, but even when my power curve is finally better, I'm not sure why and then it goes back to being a two-humped camel soon after.
It sounds like the sequence between leg drive and then arm pull maybe doesn't include the back swing to keep the curve up. Hard to say without seeing you row to be honest. Send me a video!! I'll be kind, you know that! (and don't worry, I won't share it with anyone). Switch the force curve on when you're doing the Reverse pick drill - it'll show you a lot.
Can you row at 28+ spm rate with loose feet from the stretcher and full power pace without being thrown backwards? At a lower rate I understand it can be done. At a very fast rate one needs the stretcher restraint to change the body momentum direction very quickly, isn't that so? On the water, we just pull the boat underneath us when driving the seat during the recovery phase and the boat inertia and drag are far less intense than a rower body inertia in the static Concept 2 model D. Thanks in advance and keep the excellent work.
Not me. Once I get past 26 on a static C2, it’s too much for me. On an Rp3 or a dynamic C2, I can get into the 40’s strapless!
The point of this really is to work on your technique at lower rates with strapless and then drill in your technique - so that when you ARE at higher rates, you’ll have a good default technique anyway.
Actually leads to a question: you mention on the reverse pick drills that at full power when pushing away you'll feel lighter on the seat... Sometimes and full power and full speed I feel I actually lift slightly off the seat, which then moves a bit, putting me of balance and uncomfortable (never landed on the rail yet 😀). How do I stop that?
There can be many causes of this. From over compression to how high the feet are in the straps - and sometimes it's a drag factor that's too high. So first up, if it's happening, check that you're only sliding to shins vertical. Make sure the straps are covering the balls of your feet, and then look at lowering drag factor.
It happens to me on 100m sprints. In fact, it happened when I was doing a "Who can row 10cals the fastest" thing for HYROX. And - I DID land on the rail.... ouchie.
How do you slow your stroke down without pausing at the end of the pull?
Sorry, I’ve only just spotted this question. It’s about recovery time. My drive speed is pretty consistent at 18spm all the way up to 32spm at around 1 second.
Then it’s the speed of the recovery that increases or decreases stroke rate. 2 seconds recovery for 20spm. 1 second recovery for 30spm.
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