Fixing four of the most common mistakes on the concept2 rower
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- Опубліковано 21 лют 2017
- 1. Bar first knees second.
2. Relax the elbows.
3. Lean...11 to 1.
4. Seat hitting feet.
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Pride Conditioning is the top strength and conditioning gym in Charlotte, NC. We specialize in general strength, endurance, conditioning, weight loss, powerlifting, olympic lifting, and kettlebell sport (GS - girevoy sport). If you want to get stronger and faster and get into the best shape of your life come see coach Doug Seamans and Lindsay Seamans! We offer small group classes as well as customized programming for powerlifters, endurance athletes, runners, rowers, and for weight loss, we also offer one on one personal training and meal plan meal prep programs. - Спорт
Just bought a rower. This helped IMMENSELY. Thank you!
Naptown Wicked you are so welcome! Glad it helped! If you ever have any questions please ask! Good luck and pull hard!
I am a 51-year-old man who rows five days a week on a concept two. After watching Doug‘s video, I had some questions and he was so kind to give me advice on technique and strengthening exercises. Thank you Doug!
Thanks!
Hey 👋 thank you for this video! I just started using the rower. I’ve learned so much from this video, I’m definitely making some of these errors!
Awesome video!!!
Tahnee you're welcome! Glad the video helped you! Good luck on your rowing journey and if you ever have any questions let me know.
Mistake #5 he unknowingly performs throughout = opening up his back too early. Wait till the leg drive is essentially over and then begin to lean back.
A key detail I have been working on, long story on why this has been difficult for me to fix but I promise I have been working on it! Thanks for watching!
Great video! I’ve had great workouts at Pride. Learned a lot of sound kettlebell work here.
Thanks George! You rock bro!!!
Good vid. Didn't learn anything I didn't already know but still worth a watch.
Andrew Kitchen thanks for watching Andrew! Keep crushing it!!! 👊🏻
Amazing what a difference it makes watching for proper technique.
I’m just getting into fitness and only row, but over night having watched this video I knocked 6 seconds off my 500m time!! Thank you!!!
That's great man! Glad it helped you!
Thx for the video! Now I can fix it at the gym😉👍🏻
яна лукасова you are welcome! Let me know if you need any help! 👊🏻
Great pointers many people never think about while training.
Thanks for watching!
Thanks👍
lmanarao vaniggalla you are welcome! Thanks for watching!
Nice video
Thanks! 👊🏻
Some advise for people watching these videos: after seeing the video and applying the information, film yourself, analyze, compare, correct, and repeat. I've filmed myself and watched myself during rowing (or you can look in a mirror) and you can (if you have a bit of an anlytic mind like i do) you can see: "hmm i'm not stretching my legs enough " and you can correct it immediately. Or " o my knees are bouncing one i stretched my legs....'"
Video never lies! Solid advice right there!
THANK YOU FOR THIS! I was doing both of those first two without realizing it in the middle of my set.
Zachary you're welcome brother! Glad it helped you!
I didn't make any of those mistakes, but this is useful.
Good man!
I like that back bend to work my abs
A little back bend is good, just don't go back past 1 or 2 o'clock. Thanks for watching and commenting!
Stunning that people apparently need to be told this stuff.
I know right?! A lot of these are super basic rowing 101 things, but you would be shocked how many people were never given any training or instruction on a rower and just hop on one and start pulling...incorrectly. Thanks for watching and leaving a comment!
Agree with you about (1) but I'd approach fixing it differently. Rather than focusing on "handle first", think of keeping the legs down until the handle has gone away from the body, arms have extended, and the upper body has rotated forward to 11:00. Don't lock the knees, just relax with the legs straight. Focusing on the handle makes you rush and throw it away: it should go away no faster than it came into the body at the end of the stroke.
In general, take a methodical relaxed approach, people seem to want to rush on the rowing machine. You'll get the best results by folding yourself up at the catch (I think of it as folding up all the blades of a pocket knife), doing a smooth long accelerating drive, and then take your time on the recovery, which should feel like it is twice as long as the drive phase (it won't actually be that long!).
(4) can be fixed by not rotating your shins past vertical at the catch.
Also set your 11:00 angle before you begin to raise your knees and just maintain that angle as you go to the catch, ignore the temptation to lean further to say 10:00 at the catch. That won't gain much length or power and risks injuring your back.
Paul Flory solid advice man! Thank you! I’ve been working on all of this since making this video, including not leaning back too early and keeping shins straight up at the bottom and not lifting heals. Rock on! 👊🏻
when should i exhale? Drive or Recovery?
The more intuitive to me is exhale on drive, but since im fat its kinda hard for me to inhale on the recovery since my legs are pressing on my belly and trying to force out air.
Eyal! Sorry for the delayed response I just saw this comment today. So in your case it is better to breathe in the way it feels natural for your body. The is how we breathe on kettlebell, when we fold in half your body collapses your diaphragm and forces the air out. You can do the same on the rower and exhale on the return, but it may be best for you to breathe out on the return AND on the pull, so you will breathe out at the bottom and breathe out on the end of your pull. We breathe in this way on kettlebell snatch, breathe out at the bottom breathe out at the top, focus on breathing out, your body/brain will naturally breathe in in between the exhales. Good luck buddy!
Nice Vid
Thanks for watching Ray!
best!
Thanks! 👊🏻🙏🏻
Just started rowing and have to retighten toe straps every 700-800m - is this normal.? Any advice on foot part of row?
Thanks
Hi! How old is your rower? I think your straps may just be worn out, I have been on older rowers and had the straps slip out of the holding clips. It probably has nothing to do with your technique.
C Lucia Use your core to lift your knees to your chest on the recovery, don’t pull yourself forwards with the tops of your feet. If you want to practice this, row with your feet outside of the straps. Otherwise, you might just have an old model with worn straps.
I'll try that. Thank you
If you’re doing it right, you don’t need foot straps. Practice with feet out of straps like Zimi recommends.
C Lucia double bucle the strap (so bring the loose end back in the first slot of the bucle. It will stop it from getting loose even an worn out strap
Watched it 19th April rowed on the 20th April did 2 x 2000m rows and improved my times by 45 seconds my problem was the chicken wings, and it was more enjoyable thankyou
Bro! That is great! Nice work! Glad I could help you out!
What’s a decent 2k time to aim for a lightweight rower ?
Chief Brody hey man! Have you done a 2k? What’s your time? I know the indoor rowing competition in Boston (it’s called “crash B”) the qualifying time just to walk in the door and compete is 7:20. My best is 6:56. But I’m 205 and 6 foot 3. Basically anything under 8:00 or 7:40 you’re doing pretty good! Let me know if you have anymore questions or need help with anything! Rock on! Thanks for watching!
PRIDECONDITIONING only started so looking to see what would be decent for lightweight 45 year old . Plan is to try and get under 7m within a few months
This is a good goal and very doable! Work on 0:30/0:30 and 1:00/1:00 intervals and also 500 splits so 500 then rest 2:00 four times then cut the rest down to 1:00 on your next workout, and work on alternating pace sets, so go 8:00 to 10:00 going 0:45 at 1:55 and 0:15 at 1:45. We often use the alternating pace sets in longer 5,000m sets all the time. Good luck man!
PRIDECONDITIONING thanks , appreciate your advice . Im well used to intervals from a running background however is it complete rest or do I row easy in between ?
we work on both of those methods, what I mean by intervals in this sense has true rest, the alternating pace is more what you are thinking of alternating fast and slow. we use both methods. Just this week I did a 30:00 row, 45 seconds at 2:05 and 15 seconds at 1:55. We also do a lot of row run, usually by 250 or 500 or true brutality 1,000m...five times.
...The seats have to be non-stick material.
I have to periodically lett the seat hit my heels to reset my position so I don't slide off it. 🥺
#makebetterseats
We have a rower here who also likes to be able to move around, we use the slim foam pads with the holes for your sits bones, he likes to be able to adjust his butt so he doesn't like the pads. Totally understand if you need to be able to move around.
Make that 8 wooooo
That is awesome man!!! So glad this video helped you!
Great video. Very useful!! I'm guilty of chicken wings! :-)
You are welcome Julie! Glad you learned something! Thanks for watching and commenting!
"relax the elbows is not a good cue. You show it perfectly but relaxing the elbows doesn't explain it. It's more of a "keep a 45degree ange and pull towards the sternum or a bit lower. >Don't you think?
Actually yes I would agree! Relax the elbows means don't do this high pull to the chin with your elbows way up at shoulder level like you see in crossfit all the time. Relax does not mean let them dangle or hang straight down then you will pull too low. I guess that is a little tougher to explain than simply saying relax.
I''m seriously honored that I got an answer!! Seriously. I've become hooked to rowing, and all advise is more than welome so I'm listening to all the well informed rowers. Thanks for your time. And thanks for making this video. People don't seem to realize how much amazing free content there can be found on youtube that would otherwise cost a lot of money. Keep up the great work.
This was the first time I rowed: ua-cam.com/video/4JNZja-HjaM/v-deo.html
ChrischrosBelgium don’t let the handle hit the stop at the bottom, stay fluid, no dead stops. Otherwise not bad technique man! Good work! And yes there is so much good info out here! Lots of high level towers better than me with good videos. Keep crushing it man!
@@PRIDECONDITIONING yes , I hit the round thing with the bar because of the fact that at the return, your body must be at 1 o clock and the machine is shorter than the concept 2. But thanks for the advise. I bought this rower for 40 euro. That's just a rediculous low price. If my knee holds op for three months of rowing I will buy a concept 2. Good luck.
What's ur 2k time
Harry Mason ...I just finished a new 2k program I’ve been working on for a few weeks along with some technique issues, when I made this video I was at 6:53 and now I am at 6:52 (weight 205, age 38). Taking a couple of my guys to Boston next year to get our asses handed to us at CrashB!
@@PRIDECONDITIONING nice - i am 16 (6'4 - 200lb) 6:43 pb at the moment got another test coming up aiming for 6:36
Harry Mason damn bro! That is a great time and you’re young you will get even stronger and faster! Wish I had rowed in college, there was a kid on the team I did not get along with so I never joined, dumb decision I know I missed out on a lot of fun times and learning from good coaches. Rock on man keep pushing!
Drive: Legs, then Body, then Arms. Recovery: Arms, then BODY, and then legs. This guy is not even using his torso...wasted power and efficiency.
I have definitely changed my technique a little since making this video. Thanks for watching!
It should be bar first, then back and then legs. He gets insufficient body angle out of the finish and also opens the back too soon during the drive. Otherwise the points about the common mistakes are good.
Trevor de Koekkoek thanks! Yes I have actually changed my technique just a little in the past year, focusing on setting my back and shoulder blades at the catch before pushing the legs. Always working to be more powerful and more efficient! Thanks again! Rock on!
Seat hitting Feat????? it's FEET!
Dear lord...that is seriously embarrassing!!! And 88k views and you're the first person to say anything! Well...I'm not remaking the video...I will just have to love with the embarrassment of misspelling a third grade level vocabulary word! Haha! But thanks for watching!
what are "feat" :)
(just busting your balls. but maybe an idea to correct it.
Damn! You are the second person to notice that mistake! Haha! I don't want to take the video down or reload it and lose all the views and conversation in the comments. Maybe I can add a word box in there at that line...
Nevermind, it was just in the description! Easy fix!
HAHahah, that was funny. It happens to all of us; In my own language, we have lot's of words that are pronounced exactly the same way and when you write too fast or are distracted, you can write some pretty embarrassing stuff.
Not to b rude but this guy’s technique needs a bit of work, if ur reading this, make sure ur keeping your body forward while your pressing the legs, your opening ur back to early atm
Saahil Dhawan this is actually something I have been working on with my rowing coach. But I have to ask, your videos you look to be about 15 years old making videos about expensive scars you don’t own...what experience do you have with rowing?
PRIDECONDITIONING I’ve been rowing for my school for about 3 years, didn’t mean to offend your or anything, you can definitely beat me on an erg 😂, just something I’ve noticed 🤷🏽♂️
PRIDECONDITIONING also those videos are very old and I’ve been struggling to take them down for two years 😂😂
Haha! Ok man! Make some new videos bro! Best of luck on the rower, keep pulling hard!
I can tell from the way I do it that he is doing everything wrong.
OK bro, what's your 2k, 5k, 10k times???
That team Russia gear isn't aging so well right now..lol. Make a new video with team Ukraine gear! 🇺🇦
GASP! Yeah you're not kidding! OK...so anyone else reading these comments...I competed in kettlebell sport for years...I competed in Russia and many other countries and I am friends with the Russian national team...who is very close with the Ukraine kettlebell team...these athletes all love each other and have all come out to denounce this war and support Ukraine. I have pictures of all of us at a table eating dinner...the way it should be. We all have friends in Ukraine who are suffering and it makes us sick.
You can’t row
Jab2go69 Barrett I never claimed to be a great rower. What’s your 2k 5k 10k times???