SLOW DOWN to GO FASTER (Rowing Fundamentals: Part 4)
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- Опубликовано: 28 июн 2024
- Now it's time to slow down your rowing so that you can focus on putting it all together and understanding how to link great strokes together to make one continuously great workout. Find episode 1 of our Rowing Fundamentals series here: • How to Row Better By D...
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VIDEO CHAPTERS
VIDEO CHAPTERS
00:00 Welcome
00:25 Explaining the Need for Recovery
02:19 Setting Up the Drill
03:34 The Drill
06:00 Recap the Benefits
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Slow is smooth; smooth is fast.
It's so powerful and it comes up everywhere.
Your stroke in five counts provided a reliable, easy solution to an old problem I had. It's brilliant I'll be using it a lot until it's second nature. Thanks so much, Shane.
Rogue rower arrives tomorrow. Can't wait to get started the right way!
You're the best coach I've ever seen in my life! Keep up the good work and thanks.
Thanks for the videos. I stopped rowing years ago but started again when neurological issues (due to Covid) ruled out my go-tos of running, cycling, Olympic weights and HIIT. I can stay upright on a rower and there’s no risk of dropping things on myself! Okay, I fall off the seat at the end of a workout and lie on the floor gasping but I seem to recall that being a big part of rowing. 😁 Anyway, your videos are just what I need to re-activate muscle memory, re-develop form and work towards regaining something of my old super-fit self.
Excellent, so glad I found these now while just starting out!!
Thanks for putting this out Shane!
Great stuff, Shane~! I'm ready for step 5. Bring it~!! :-) This is VERY helpful for this beginner. Thanks so much~!!!
Great videos. I'm really improving my stroke and speed with these.
I'm going to have to reduce my rowing to 3 days a week, and try this slow rowing. I have only been rowing a little longer than a month and it flared up my intestinal disease. I gave up the martial arts that I did for more than 30 years because the torquing involved in all the movements would flare up my symptoms. I thought I would be safe just going back and forth, but I was doing 25 S/M for 30 minutes 5-6 days a week. Hopefully going very slow will be the solution and I will be okay. Thank God the doctor I have got it to where I can lift 3 days a week but no ab exercises. Rowing is the best cardio I have ever experienced. I don't want to give up rowing because it's awesome, but one thing that can do anyone in is an injury, or worse a disease!
Thanks so much for these videos. Today I went back to the concept 2 after 2 years due to the pandemic and moving constantly so couldnt commit to a gym and it felt weird, and watching this series helped me understand what I was doing wrong. tomorrow I'll apply them and hopefully feel better while rowing and improve the pace. wish you a great year
excellent video series. The main thing I was doing wrong for years: on the recovery, the first step is to quickly 'punch' the handle straight forward. I and most people do this wrong, bending the knees a bit early. And I notice that on the drive, your elbows start bending when you're on maybe your final 1/3 to 1/4 of 'leg push'. I may have been doing this ok. I think of this as: as the leg push is in its weakening, final phase, to bring in the arm-pull portion, thus trying to keep drive consistent, not herky jerky. I'm also watching the vid in half speed, which further helps.
Love your channel! My daughter Sam who was a USD rower, suggested I check it out. Been using the erg to keep my endurance while I figure out how to deal with sciatica that develops when I run. These videos have been super helpful!
Awesome! Thank you! What years did you daughter row at USD? Guessing you know that's where I rowed?
@@DarkHorseRowing She finished her season last year! She is in grad school at USD and is now rowing masters with the San Diego Rowing Club. Yes, I did know you were a rower at USD. She has been rowing stroke seat on an 8 but this year is rowing a single. She is rowing a single at Head of the Charles :) I was just in San Diego doing a triathlon with her and she took me out in a 2 man novice boat (the bath tub she called it) WOW! Much respect to all rowers! It is NOT easy but y'all sure make it look easy and elegant. Her name is Samantha Ahlman :) Keep up the awesome videos!! Love them :)
Great tips but I struggled on the recovery for 5 seconds let alone 7 so I am going to keep practicing this as the burn in my legs was killing me
Can you talk about rowing with shoulder injury? I hurt my right shoulder during weight work. I can row ok, not really any pain (pain occurs when I raise my arm, not when I pull with them. Am I making the injury worse or is it a good rehab exercise? Thanks for your videos - very helpful.
When I slow down to around 22spm and lower I struggle to keep it smooth I have to kinda rest the handle for a second on my knees it seems to take a lot more energy to stay smooth
That's the work! Learning to spread out the slowness instead of resting the handle on the legs or letting the arms get lazy is a big key. Stay at it, the slow rates are what will help you learn and make sure you watch and practice the first 3 vids before getting to this drill.
Great Information. I'm new to rowing(only 50K so far on a Concept2)). My question relates to stroke rate vs split time. I follow several groups on Facebook and I've noticed a large discrepancy in times vs split time. For instance my split time for a row was 27s/m which was identical to someone's post. However my split time was 2:49.7 vs their time of 2:01.4. Does the stroke length account for the large difference?
Stroke length is not the difference. The difference is in how connected the other person is with the stroke and how hard they drive each stroke.
It may be surprising, but you should find that you can slow your stroke rate and really focus on generating a strong, powerful drive. By going slower on the recovery phase and even pausing slightly at the catch, it is easier to focus on putting mighty effort into each single stroke. If you do that powerful, driving stroke and then are able to maintain it a a higher stroke rate, you split time will improve. Even if you maintain the same stroke rate, you’ll se that you can add more force to each drive phase.
There are drills where you row for a couple or few minutes at a stroke rate of 16. Then you aim to maintain the same split time at a stroke rate of 20, then at 24 then at 28. You can also start at 28 and work down a couple minutes at a time to 24, then 20, then 16.
That your split time does not have to,get substantially worse as you drop your stroke rate (if you add more force and power to each drive) can be surprising. Going faster is NOT only about stroke rate!
You can go incredibly fast with a low stroke rate by driving REALLY hard.
And you can go incredibly slow with a fast stroke rate by cheating and putting very little force into each stroke’s drive phase.
Thanks forr the videos. I don't get your counting. I want a "1" and it doesn't seem like there is a puase so .. .isn'tit just 4 secs?
It’s a loop….