2024 DEKA Tips and Tricks w/ World Champ Kevin Gregory - Zone 2 Rower

Strong pull, treat like a DL, Lower Damper, low cadence. How to know your race pace target (2k TT) foot straps. Getting into and out of it. Pull hard, recover slow. You only get meters by making the fan move, so listen to that. Notice it doesn’t move faster when you’re returning to the catch position.

[@20Kilogram]

Thank you for the nice info and video, i dont compete i just use it at home but its good to ad some knowledge nonetheless, i appreciate it 👍

[@MichaelLee-iz7xt]

Thank you. Can you recommend a workout to improve my work on the rower?

[@BruceWarner-u7k]

What a good split time for each of the zones?

[@kitsch302]

Thanks!

[@dermotbalaam5358]

Rubbish rowing technique. Save the body rock until the legs are at least half or three quarters done. Using the body so early is a recipe for back problems. Elite rowers never use damper setting of more than 5 or 6. That equates to a drag factor somewhere between 120 and 130.

[@Underdogfitnessgym]

Thank you for the added details. I was going for more approach to the row, not how to row. So in the video I’m pulling to demonstrate getting into and out of the station. I could’ve spent more time on the actual row form. Also thank you for the details on the damper and drag, I couldn’t remember during shooting what the drag target was.

[@Underdogfitnessgym]

@@dermotbalaam5358 can you refer a page people can go to in order to learn better rower form?

[@michaelbrennan1389]

Horrible rowing technique. You would be absolutely terrible on the water. You may be able to get away with poor technique on an erg, but this would never cut it in real rowing.

[@halley4032]

I have perfect rowing technique, yet when I'm strapped to the Erg, and lowered into the river, no matter how hard I row, I drown every time. Any tips ??

[@Underdogfitnessgym]

@@michaelbrennan1389 Not disputing your statement here, and we’re not claiming to be professional rowers, this is what I’ve found to perform best in DEKA which doesn’t include any real water rowing. Feel free to comment back with RUclips channels we can study to get better at rowing

[@tommiranda3158]

@@Underdogfitnessgym Exactly. I've done "real" rowing as well as Erg rowing and the fact is that they are two completely different techniques.