Rowing Technique - You need to push AND pull!
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- Опубликовано: 21 июл 2024
- For indoor rowing technique, you may have been told to push with the legs and not pull with the arms. Well, in my case anyway, that can damage your techniqe, your speed and therefore your times - and increase your chances of injury.
I was always told when I started on the rowing machine that the stroke is all about pushing, not about pulling. I'd taught myself how to row anyway, so when people gave me some real advice, I followed it.
What I found though is that after a while, I'd stopped pulling with an kind of effort. Just a lacklutre autopilot finish. In this video, I explain why only thinking about pushing may be harming your rowing technique. And it's not just me talking - I've got some pretty force curves too...
E=PR x2 Efficiency = Push Rock x Push Recover
(I realise of course that this equation is wrong - but hey, it looks good....)
If you liked this, or any of my RowAlong workouts, please subscribe to my channel:
/ @rowalong
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.
🔵For more information about drag factor, the plans and what this is all about, head to www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵
See you in the next video.
ℹ - 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. ℹ
==================What I use==================
From time to time, people ask what kit I use for rowing and making these videos. So here we go (Affilliate Links):
**Rowing**
amzn.to/3cIjma7 Concept 2 Rowing Machine
amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
amzn.to/3rcCJfa Concept 2 Phone Holder
amzn.to/3cufucm Jabra 65t Elite Earbuds
amzn.to/3tgeKxB Dyson Fan
amzn.to/3tfb9Qr Macbook Pro for RowPro software
www.rowalong.com/shop T-shirts
**Filming**
amzn.to/3an41c6 Panasonic GH5
amzn.to/3oLLefT Tascam DR-05x
amzn.to/3arvTvJ Lavalier microphone
amzn.to/36vKtBb Neewer Lights
amzn.to/3j8GfEt Viltrox Lens Adaptor
amzn.to/3amXDld Canon 24-105mm Lens
amzn.to/3thWSSP UV Filter Pack
**Editing**
PC with GTX 1080 Video Card and i7 7700K processor.
amzn.to/3alOB7P 2 x 28 inch monitors
amzn.to/3thakXq 1 x Samsung QLED 4K video monitor
amzn.to/3csBEvK 2 x Yamaha HS7 speakers
amzn.to/2L8VYah Behringer UMC204HD Audio Box
amzn.to/36vF25l Sennheiser HD25 Headphones
amzn.to/39DQMVc Davinci Resolve
**Recommendations**
amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
amzn.to/3cpKevg Moofit Heart Rate Sensor
amzn.to/36yXObT Apple Watch
amzn.to/3an2vGW Floor Mat
amzn.to/3akI916 Ski-Erg
amzn.to/3tiWJ1N Bike-Erg
amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
#hiit #rowalong #indoorrowing #rowingmachine #burncalories 
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Excellent video, John! I have been rowing for a year and a half, 95% of the time to your videos. I always appreciate the technique instruction as I find I need to focus on this on every row. My stroke is getting better, but gosh, it requires concentration! I'm going to take a look at my force curve and see how it looks - then make any adjustments necessary! Thanks again for all you do! Just finished "The Grid", btw - really great idea. I look forward to more of these! I hit two PRs as a result and had a lot of fun.
Glad you did this one John. We agree completely
Thanks. I wasn't too sure if this was a bit too niche a subject to talk about - but it sounds like lots of people are finding it interesting.
Great perspectives, very well presented and visualized with new vital terms! Thanks. :)
Thankyou! I'm really pleased you like it. I wanted to make sure it contained a bit more info than just being negative about the concept of pushing and not pulling without any backup info.
Spot on thanks. Noticed the inverted curve at the finish in my stroke...
The force curve is very revealing. And it’s really interesting to look at as legs only, then legs and back, then back / arms - and then the whole stroke.
Excellent video, some very useful tips. Thanks.
Thanks Lawrie, I'm really pleased you enjoyed it.
Thanks. Very clear and helpful. Cheers
Thanks Paul. I'm pleased it helped. Took a while to get the wording right on this one, so it didn't sound like I was "Having a go" at a certain RUclips rowing guy.
Great presentation, lots of really good advice in here. I’ve been doing the Mud Season challenge this month and the many hours on the machine has really helped put a lot of this advice into practice. Cheers, John !
In the end, that's really what it comes down to. You can watch as many videos, and read as many books as you like - but really, it's time on the machine that makes the difference. I hope the Mud Season is going well for you.
@@rowalong just finished it today. 31 days @ min 10k a day. Been a really good learning experience.
Thanks John, very thought provoking. Thinking back to my rowing technique, I think I am guilty of a lackluster pull. Everything going into the push with the legs and swing with the back. Something to look at on my next row and see what affect it has
Switching over to your force curve should really show that. If you want to spend time focusing on it, then just do the back and arms drill. Added bonus of that is that you can really think about your backswing - hinging over your hips - as you do it too. It's a 2 for 1!
I LOVE the idea and the expression « Giant Butt Scoot » 🤣 and what an incredibly interesting video with so much great information and very much appreciated! Always get excited when the notifications foe new videos pops up! Thank you John it’s a new sport which brings me a great deal of pleasure and each video is very much appreciated and enjoyed. 🙏
Would that be the butt scoot of a giant? Or someone scooting with a giant butt? Or is it just a big but scoot?
@@rowalong Ha ha ha I’m going with the first one 😂
Another well done video. Your examples are spot on. Good one for first thing with my coffee. On to W5S5.
Thanks George. And I hope S5 goes well.
Solid video John! Clear, concise well illustrated. I especially liked Retro Johnny illustrating how not to row and along comes Mod Johnny to show us the redeemed rower.
Nicely done!
Also. You've heard of a song you can't get out of your head some call them earworms. Well can I say that those shorts might be the visual equivalent for me.
@@timconnolly7796 But that wasn't retro John in the video. He never rowed like that, with such weak arms at the end. At least since I've been following him, close to if not slightly more than a year.
@@timconnolly7796 Thanks, I'm pleased the video got the info across. I love those shorts. Not just because they're Van Halen - but because people can see me from miles away!
@@triplecap4307 True. I was definitely putting on an exaggerated version of a weak finish. It's never been that bad, but the difference on video between the real "Old stroke" and what I do now is imperceptible in terms of what you see on screen, so I had to exaggerate.
Nice video John as always ! That would be nice if you can do a video only concentrated on force curve with different examples when we do it right or wrong. There is not a lot of info on force curve on the Internet and it’s a wonderful tool to check the technique. Thanks ! 😉
Ah, I did wonder if this would pop up as a request after it being in here. I'll add that to my list. Thanks for suggesting is Marc.
Love this "started to develop a strange quirk to my stroke" and "you'll develop a giant butt scoot" and "learn to connect to your stroke." Words of wisdom from an experienced rower.
Great vid.....thanks...
Glad you enjoyed it
Good topic John, i just realized (I'm new..C2 since mid January) that I have been rocking first, then throwing my arms
forward on the recovery. I find the return hip swing to be the most difficult so I'm too focused on it, forgetting the arms
s/b first. Timestamp 6:52 was like "oh yeah...right".
Oh wow! I'm so pleased this helped then. I wasn't sure if this was just me having a rant, and it wouldn't go further than people just thinking about pulling etc. But if it's also helped you with your recovery - then even if no one else gets anything out of this - my work is done!
When I learned to row with wooden oars many years ago we were taught to pull hard with arms right through the stroke. When carbon oars first came out lots of people got bad backs because of the extra stiffness and that was why the technique changed to just pushing with the legs at the catch.
That's really interesting. I never really gave any thought to the difference between wooden and carbon oars. I guess probably because I only look at this from a rowing machine point of view, rather than 'real' rowing.
Great Video John . I liked the Force Curve explanation. I've got a little spike on my curve aprox 2/3 through now I realize thats my arms kicking in. I think I need to work and strengthen my hip swing?
It sounds like it. My guess would be that you're not flowing from legs to back to arms. Try doing just the back rock and the arms - similar to what we do in the warm up for most of my videos. And watch the force curve - it should still be a smooth hump once you get going.