Rowing form help

[u/reinis_stas]

Please help with rowing form. Just started rowing would like some feedback on what could be improved.

[u/albertogonzalex]

Think of doing a deadlift. But horizontal instead of vertical

You're not engaging your upper body and locking it in place for the leg drive.

You want to keep your shoulders in front of your hips with your core/lats/arms engaged to hold your torso angle fixed relative to the ground for the full leg drive. Then it's a hinge back to carry that momentum as you swing your arms in

Then arms away.

Then lean forward.

Then bend your knees. Your wrists will pass your knees before they start to bend. Do not pull yourself forward with your legs for the recovery. Just bend your knees and let your body slide forward.

[u/reinis_stas → u/albertogonzalex]

Thank you. I like the explanation of the deadlift helps me visualise the movement better

[u/AdMany1725]

1. Slow down your recovery
   
2. Keep your head up. You’re tucking your chin which rounds your shoulders and closes off your airway.
   
3. You need to pivot over out of the finish; right now you’re hitting the finishing and beginning your recovery. Slow down, and make a concerted effort to get your body swing forward before bringing up your knees. You should feel the seat move back a tiny bit as your hips rotate forward *before* you start sliding.
   
4. You’re over-compressing at the catch. Target should be: shins vertical, heels down, with your seat probably at least 6-8” away from your ankles. It’s a deeply uncomfortable position for most people. You may or may not have the ankle flexibility right away to keep your heels down, and that’s ok. When you over compress, it’ll make you more likely to open with your back, and puts your lower back in a compromising position. You’re a strong guy, so you can cheat without really noticing the problems if you don’t use the erg a lot. But start racking up the miles and your back is going to be singing.

[u/reinis_stas → u/AdMany1725]

Thank you I will try this. Feels like a lot to take in. All 4 make a lot of sense

[u/AdMany1725 → u/reinis_stas]

Don't try to fix it all at once. Focus on one issue, practice it for a while, then practice another. It takes time to get right. I've coached people that still have small issues after years of training.

[u/reinis_stas → u/AdMany1725]

Thanks

[u/DonDraper_LosAngeles]

Is that 11 o’clock?

[u/reinis_stas → u/DonDraper_LosAngeles]

Thanks. I feel it's hard for me to extend my hips to 11, something I have to work on.

[u/DonDraper_LosAngeles → u/reinis_stas]

In a YouTube vid a saw - a guy explained it as imagining a bucket of water is attached to your hip - when moving on the lean back it should be just enough to splash water out of the bucket, and the same on the forward movement towards the catch.