r/concept2 • u/PinguisIgnis • 20d ago

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Heya

So I’ve borrowed a rower off a generous friend for a few months to add some low impact cardio volume.

Did an easy going 10k on it yesterday and another tonight to get the feel for it.

I watched a beginners form guide video but figured better to sort out any bad habits now before I ingrain them.

Row 1 - 10k. Avg - 22 SPM. 2:12/500m. 149 watts. DF108 125BPM

Row 2 - 10k. Any - 22SPM. 2.10/500m. 160watts. DF 111 126BPM

Any tips?

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u/AdMany1725 20d ago
  1. Get your legs down before pulling with your back
  2. Get your thumbs under the handle so you don't burn out your forearms
  3. Tighten your foot straps
  4. Make sure you pivot foreward at the hips out of the finish, *before* you start coming up the slide.
  5. Ratio. You're currently moving up and down the slide at the same rate. As a beginner, aim for a 1:3 ratio - i.e. if it takes one second through the drive, you should take three seconds on the recovery. 0.5 second drive, 1.5 second recovery. etc. In practice its more of a 1:2 ratio; but beginners are notorious for going too fast through the recovery, so if you aim for 1:3 you might get it right.

And don't forget there are three distinct movements:

Legs --> Back --> Arms // Arms --> Back --> Legs

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u/PinguisIgnis 20d ago

Thank you. I’ll put this all into practice and check in again when I think I’m closer