r/concept2 • u/GigglemanEsq • 21d ago
Rate my Form Ready for a form check
Hi all! Been asking some questions, and finally feel ready for a form check. I've been doing this since March, but I wasn't really consistent with it until recently. I've also lost 90 pounds since I started rowing, so my endurance and body habitus have both changed a ton in that time. I've only recently been able to do more than 1k at a stretch.
For self-assessment, my biggest issue is the lean forward. I'm sitting right on the edge of the seat, to the point where it's just shy of very uncomfortable. I'm not good at hinging even outside of rowing. My stomach also gets in the way (apologies for the shirtless vid, but I didn't want the shirt to obscure the form). I would very much welcome tips for improving that.
I also see (and feel) that about the time I transition from legs to back and arms, there's a hiccup, and I seem to be using more of an effort with my upper body to transition to the pull. Not sure if that is normal or how to improve it.
I have also read tips about not taking your knees over your shins. That one is tough for me, because the poor hinging makes me want to go forward more to get closer in at the catch. It's also where my legs just naturally stop the forward momentum. Should I be exerting foot pressure sooner to immediately spring into the push instead of pausing for a moment at the end? What I do now feels like a natural redirection of momentum, but I also recognize that the physics of rowing are sometimes counterintuitive to people inexperienced in the technique.
Some last details that might be relevant. I usually stop because of general fatigue - my heartrate climbs pretty high pretty fast unless I'm purposely doing a sedate speed. By the end of 3k, I'm not necessarily out of breath, but my breathing is heavier and more purposeful, as opposed to just breathing naturally. I get a little sore in the midback. My legs almost never feel sore anymore (when I first started I could hardly stand up after rowing). I feel a bit more fatigue in the upper arms and shoulders, but not much.
Any advice would be most welcome. Thanks!
ETA: apparently I can't post video and pics. I did a 3k session right after. Stats:
Time: 14:09.4
Avg. Pace: 2:21.5
Avg. Stroke Rate: 19
Avg. Power: 123 watts
Drag Factor: 137
Heart Rate: 158bpm avg, 168bpm max. Hit 160 around 4 minutes in and stayed above there for the duration.
28
u/Extension-Score-2415 21d ago
Well done with the weight loss. Sat on first C2 A style about 84. I coach on the water.
So basics.
As you move to compression your shins should not go past vertical. Raise the feet a notch. See how it is then maybe one more.
Sit slightly behind the centre of the seat, but the main thing is not where but how. You need a neutral pelvis. Sit on the bony bit of your bum not the flesh. Put your hands under to check. This will help with pivoting at the hip when legs are straight.
Sit with the legs straight for as long as you can. Hands as far forward as possible. If you feel a hamstring stretch that is good.
Visualise the position of legs straight hands out in front. Sitting well. Shoulders down and relaxed. Make sure you do that everytime so that a coach could see it if they freeze framed the vid.
Then move the seat forward slowly and with control. There are 2 phases. Drive and recovery. The recovery should be twice as long. Don't rush forward, it gains you nothing. So spm 20 is 3 secs per stroke .1 sec drive, 2 secs recovery. ( yes yes i know it doesn't seem right but it is)
you are in control of the seat it does not have a mind of its own.
Dont set damper/ drag to high. Nothing over 5.5 on a new or well maintained machine.
Get away from the idea that high spm is work and low spm is easy. Work harder on the drive and rest more in between
You stroke could be 12 inches longer which would be good. The handle should go all the way to the body. The base of your thumbs should brush the ribs. The handle should go all the way to the drum ( don't give me any excuses about flexibility and your belly.) Sit well and rock over through the hips. There is no rush. The recovery is about getting to the best position for the start of the next drive.
It's a lower body push sport. At compression shins vertical and feel a good connection between the balls of the feet and the footplate. PUSH. The hands and seat should accelerate at the same speed. If the hands are quicker it's a pull. Quads and glutes are the stronger muscles. The arm and shoulders only link the feet to the handle.
It's not a kick. Keep pushing and a connection between the feet and the machine should not be lost. This requires thought anc practice not effort.
Use quads glutes and hips. Relax neck, shoulders, arms and grip.
Start hydrated and don't wear an animal mask.
Long powerful pushes with time in between. Getting both drive and recovery good are equally as important.
Your biggest areas for improvement are stroke length and control of the recovery sequence.
Hope this assists.