FIRST Rowing Machine Drill You Should Do | Beginner Rowing Machine Drills
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- Опубликовано: 26 сен 2024
- Hello there! I have had a lot of questions about what is the best beginner rowing machine drills to do when you are a beginner to the rowing machine. The rowing machine drill of sequencing that I go over in this video is done by all rowers from beginner to advanced level. By performing this drill regularly you can solidify the proper rowing machine technique so that you can get the best out of yourself on the rowing machine. I believe this really is the first set of drills you should do when you get a rowing machine. All rowing stems from this drill. If you can do this drill as a beginner rower then you will do really well as you progress on the rowing machine. When a beginner has the wrong rowing machine technique then they can run the risk of injury or even enjoying using the rowing machine less! Doing these rowing machine drills over time should help in all aspects of rowing. I have practiced this drill so many times through my over decade long international rowing career; from the start to now. It is just such a good drill or set of drills to do to check in and make sure you are doing the right rowing machine technique without any intensity.
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Finally a real elite rower (not a gym beast or a fitness guy, who just ergs from time to time) showing how to erg!!
in addition to Cam, there are also plenty of tips and workouts by the great Eric Murray available on youtube also (just search his name or 'asensei')
Professional rower and professional presenter, so good
Plot twist… Cam was still pulling 1:40 during this 😆
Thanks ❤🎉
You’re welcome!
Thanks Cam, for the simplest of reminders. I am looking forward to the rest of these pieces as I begin to indoor row once more.
Even after years of rowing doing drills every now and again is good to stop bad habits creeping in. I tend to extend my back too early if I am not careful.
If this series is for absolute beginners you might also want to discuss erg set up for foot position and damper setting.
For sure! Such an easy drill to do but helps so much.
Fantastic suggestions. Already on the agenda!
We are really happy to have you as a technical teacher.
Waiting for more stuff Cameron 😇🙏🏼
Awesome! Plan is to have something new every week
@@CameronBuchan wonderfull
@@carletes13 this week is 20 min workout using this videos drills. Hopefully!
Great drill for warming up on the water too
Definitely!!
I thought i hated cardio. Also every gym ive been in, no one would touch the row machine except one guy. And that one guy was always clearly some crazed rowing pro. I figured it was some kind of advanced workout for masochists.
Then i decided to try it and it changed my life. Its pretty simple after a few minutes of focusing on the order of movement and its so fun. Easily my favorite workout!
Awesome! Super useful for beginners!
Thanks Frank!
Great video and really well explained. I’ve had a bad habit of hitting my feet with the seat when I return back so definite something for me to focus on as well as this drill
Hopefully helps you out!
@@CameronBuchan thanks for the reply! Had a small try today as part of a class and felt a lot smoother :)
Posture is important. Sitting tall but not rigid, chest open. Also body movement is a pivot on the sit bones rather than hinging at the waist.
For sure. Hopefully can see that in this video.
Will be taking about those things in more detail in other episodes in the series
Looking forward to this Cameron! I do a version of this sequence that ends being a ten minute warmup. I lack the flexibility to not lift my heels in the catch, but my cycling experience helps in that I know what it feels like to power with the balls of my feet. Keep the videos coming! Cheers!
That's great. Couple of videos coming up with a 20 minute workout. If it comes together how I would like!
Like I said on the video, heels up or heels down, doesn't matter. Like you said, good to know what pushing off the balls of the feet feel like
For those who don’t know this drill is known as the pick drill. It’s great for warming up and working on form
Really depends on where you're from. Few different names for it 👍
Can you incorporate a section dealing with the correct damper setting please? I have often wondered when a setting greater than 4 on the erg is ever appropriate. So many times in the gym I see rowers of all ages and experience plugging away at max settings and/or at very high ratings producing relatively low watts.
I have made quite a few videos on the chessmen that hopefully will explain until I make one for this series
Excellent video
Thanks Mark!
Thank you for all this tip, is there any special shoes for rowing? Is it smart to row with a weightlifing shoes so i can use more power without raising my heel up 😊
great tips! better audio quality would make it even better
Hard to do on a budget! What would you suggest?
@@CameronBuchan maybe one of those cheap mics that can be put on your shirt! The audio quality wasn't bad, it's just that you sound a little far away. I love your channel so I wanted to give some constructive criticism
@@countzulu99 yeah appreciate that! Definitely can improve. The cheap mics are sometimes just as bad as sounding far away. I have an idea for the next video!
erg without a proper technique is just pain...................its so much easier with proper form on anything
Definitely!
I have a terrible habit of correcting people in the gym. Painful to watch people doing it wrong!
Erg is pain
@@alistair7625 might be doing it wrong if so!
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Thanks for the new series mate, i`m new to the erg so i know this will help... so far i think i`m over-extending my back which is leading to muscle soreness 5 mins into an erg session.... or i`m just new and my back needs to get used to the movement.
Thanks for the positivity. I hope you enjoy the series.
With regards to your back, it could be a little of both. If it doesn't ease as you do more sessions on the erg it's probably the former.
As you see in the video I don't extend too much. It can vary person to person with levels of flexibility. Using the erg isn't supposed to be painful or uncomfortable in the lower intensities though.
@@CameronBuchan Thanks for the reply!
Hi Cameron. I struggle to feel I am getting enough power through my legs, I push through my feet but feel that as soon as I am past the first 1/4 of the drive I am already beginning to rely more on pulling the upper body than driving with my legs. I never really feel my quads are engaged enough especially in steady state work, I never get off the rower and notice the burn there! Should I be pushing through the heel and raising the toes after the first 1/2, Or keeping my feet entirely flat throughout, with the exception of the initial push where the heel raises?
Hello! Sounds interesting!
You shouldn't really feel your quads burning in anything but the hardest of efforts. If your technique looks similar to what I'm doing in the full slide work ie. Sequencing is correct. You should be using the right muscles.
Regarding the feet, in a perfect world the toes should never leave the stretcher.
Thanks for the video, Cam. I've really improved my connection and efficiency with proper form, but I find when I do intervals or a race pace at higher rates like 26+ I start to lose connection. Will you be doing a video on that or have any tips in that area? Besides practice. :)
Good to hear!
As the "Beginner" videos go on they will get more complex so I will hopefully be adding something in that could help you. You're right though, not much else other than practice if you have the form down at lower rates
@@CameronBuchan Thanks, looking forward to the series!
I’m 6’3”…what number setting do you think I should put the foot holder on?
Generally at a point where the strap is over the widest part of the foot is a good start
@@CameronBuchan Word. Curious what number it is for you!
@@burns46824 I use the last or second last hole depending on the shoes I'm wearing!
@@CameronBuchan Meaning your foot is at the lowest possible position basically?
@@burns46824 indeed. Will vary depending on foot size but also flexibility
I'll show my dad this lol
Let us know what he thinks!
Cam do you have aches/pains/niggles to speak of? I think some regular people get the impression that pro athletes dont get minor pains and get discouraged when they themselves do
Great question! I get niggles in my back caused by tightness in various places every so often. If I stay on top of my flexibility and listen to my body I am lucky enough to not have many niggles. I know many athletes to be training on very serious injuries so people shouldn't getg discouraged if they don't see that happening. It does behind the scenes!
Cam, thanks for this. How much power do you apply when you're warming up, either in terms of a percentage of your "all out" race power or as a 500m split time (adjusted for an average mutt rower such as myself)? Also, at what rating do you do these? Cheers!
Hello! You're welcome.
Warmuos are a weird one as they can vary from person to person. It also depends on what you're warming up for. Let's say it's for a 2k race. I like to do a progressive build for about 1000m starting at a paddle around rate 20 and finishing over race pace about rate 40. Then some more paddling and some fine tuning depending on how I feel.
Morning Cam,
Maybe worth mentioning on the next beginner’s session about getting the foot stretcher at the right height as that’s crucial but often overlooked with beginners. Hope the European Tour plans are falling into place 😎
Thanks Steve! Yes definitely planned. This video just about the drill. Trying to keep the episodes about one thing at a time!
This is great thank you .. I have. Been rowing for a year and needed this reminder !
You’re welcome!
Great video Cam, I plan to incorporate this as part of my warm up to clean up my form. Even though I scull a alot, I've been told that when I erg I have a habit of pulling as if I am in a sweep boat with a starboard oar. I have no idea how I picked up this bad habit but frustrated that' I've not been able to shake it off.
Sometimes what you describe can be imbalances in the body because of preferences to one side rather than the sweep technique. Not always the case but food for thought! My right side is a lot stronger than my left and that was before sweep!