Mark Lewis Rowing Technique Tips (An uninvited critique!)
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- Опубликовано: 4 авг 2022
- Mark Lewis is an amazing example of how hard work and dedication to performance increases can pay off.
I've been a long time fan of his videos on his channel ( / marklewisfitness ) and as a lot of it involves rowing, I thought I'd take a look at his technique - totally off my own back.
This video is unlikely to even cross his radar - but just in case, the tips I've got in here may help him perform better in his next Hyrox competition.
The headline is that although he can row really fast (including 1:45 splits for the 1K in the middle of a HYROX competition) the power he's putting in through the leg drive isn't very efficient. He's putting power in, you can tell by his jelly legs after the row but by not connecting that power to his back, he tiring himself prematurely.
I realised after making this that I maybe sound a little like a disappointed school teacher, like I expected more from him! Sorry if it comes off this way - I guess it's what happens when I try to be earnest!
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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another RUclips tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
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See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
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*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Excellent analysis and technique break down!
Yeah, but Mark's way of rowing is the way Rambo would row.
I am so impressed and thankful for your generosity John. This critique is helpful for me as a beginner. I am really trying hard to focus on good habits and technique. I love Mark's channel as well and appreciate his honesty and willingness to try anything. You both are inspiring and I am deeply grateful!
Impressive review thanks 🙏
that's what is so beautiful about rowing, we can all improve our technique to varying degrees.
Thks! I started crossfit 5 month ago and this vid comes in really handy since I share many of the problem you talked about (back tilt and over compression of the legs mainly). Graat vid!!!
Nice critique, John. Wouldn’t you like the opportunity to spend a few days with Mark on some long pieces at 18 to 22 SPM to work on his technique? After all, it’s hard for all of us to break old habits...One thing I would stress is hands away, rotate at the hips and make sure his hands are over his knees before starting to come up the slide...I’m looking forward to checking out Mark’s page...Keep up the good work!
Hello John and all
i hope you've asked permission this time 🤣🤣and yes i follow both of you for a long time
I've been tempted to "name drop" you to him for weeks 😁
Judging by the way Mark moves in his various endeavours - coupled with his morphology - I’d guess hamstring and glute inflexibility is a major contributor to his default rowing style. I foresee a future series of videos documenting an attempt to get his mobility above average.
Great tips. I used to row with bent arms (on the erg and on water) and it caused injury (tennis / golfers elbow). So, as well as being energy efficient, these changes will help avoid injury.
Great video John! Are you looking to do more Form Check Friday’s? I would love to join the waiting list if so!
Things align.. I follow you both on Zwift (to which I'm new) and YT. Good critique. I saw how wasted he was after that simulation and Jenn ran off without him. Your review of my form last year to snap the legs down (moving strap higher) was good as my back and forearm were less fatigued after sessions. I'm training for my first Hyrox and have rationalised that 10 secs margin between tough but comfortable and pushing to the red zone with half the race to go! I do get Mark though, if rowing is one of your best bits, let it be that but weigh up the cost. Since you Zwift and do other stuff is there any plan to explan your channel? Surely even with your patience you get tired of dishing out the same advice time after time? I like your content and your style of presenting and would be great to get your general fitness insights.
I follow your (fab!) training plans - and after a few weeks of doing it 5 times a week I have recently developed a pain in the right side of my ribs. I have taken a break to recover. Is this common? And is there anything I can do to help it? I try to keep my technique ok. Could it be that I don’t really stretch before / after the rows? I’m 39 so perhaps more prone to injury than previously! Thanks!