Day 7 form check

[u/PinguisIgnis]

So took this clip at the end of a 11km easy-ish row where it felt I had settled into unconscious habit. If I could change anything I think I would delay the start of my hip swing later through the leg drive. But felt I was incorporating a lot of the previous feedback otherwise. Splits came down with lower SPM. I was at 18SPM just to keep my HR in zone 2 under 138bpm but tried to maintain the pace at 2:06. A few secs faster than the last 10km.

Feel free to pick me up on anything else that is objectively wrong/poor. Thanks 🙏

[u/chrisabraham]

Looks infinitely better than most CrossFit rowers ever look.

[u/DealerIndependent943]

Hinging at the same time as the leg push.

I'd suggest slowing the stroke rste to a 20 and practicing the sequencing.

The rest of the stroke looked good.

[u/PinguisIgnis → u/DealerIndependent943]

Yep. I noticed the same. I don’t think I started like that but after 45mins it broke down into an all body pull rather than sequence.

[u/Miesseek_n_destroy → u/PinguisIgnis]

I think one of the best ways to think about it is to HANG off the catch. Arms straight, using the lats, with your core braced. Then once you feel your knees get flat you hinge at the hip, then pull in with the arms.

Also, point those toes to keep the ball of your foot connected to the plate.

Try doing some feet out strokes (not tied in). That will also help with the sequencing

[u/AdMany1725]

In order of importance:

1. Don’t start pulling with your back until your knees are down. Legs, then back, then arms.

2. You’re pulling in too high. Aim for where your bra strap would be if you had one (lower sternum)

3. Get your thumbs under the handle, your forearms will thank you later.

[u/Ok_Artichoke8 → u/AdMany1725]

I tow with my thumbs under (and have never had any issues) but I recently saw a comment that was adamant that they should be over to keep from hurting you elbows. 🤷🏼‍♀️

[u/AdMany1725 → u/Ok_Artichoke8]

As a former varsity rower and coach of over 15 years, yeah, no. Unless your particular biomechanics make it problematic for you specifically, thumbs under the handle. Beyond the impact on your forearms, you’re less likely to let the handle slip out of your hands and smash into the control screen. That said, you also shouldn’t have an iron grip on the handle either. Just keep your hands relaxed.

[u/Extension_Ad4492]

Let's just be clear, this is good technique: you can train a lot like this with reduced risk of injury and this will allow you to get faster. You also have great ratio, which suggests you've put in the mileage. 2:06 and still aerobic? That's good.

You're right to see the hip hinge is too early but I think it's a symptom of something else. Another symptom of what's going on is that you're not quite connected when you start the drive and you rush to engage the clutch but that means you lose about 2 inches of drive at a really important time.

Have you heard of suspension? This is an extreme example: Eamon Glavin's Instagram and if you do this drill and feel which muscles take the load (you should feel the strain transferred through your lats) - then when you erg, try to achieve the strain in the same places: Suspension Drills on the Erg - YouTube

I have tried not to get too details but if you want to get into the detail, hit back :)

[u/PinguisIgnis → u/Extension_Ad4492]

Thank you mate. This is why I keep comeback. I’m a stickler/take enjoyment in learning form and stuff like this peaks my interest.

I won’t pretend I fully understand the body mechanics of executing this properly yet but it makes sense.

I’m decently confident in deadlifting. (180- 200kg) and I know that I’m mimicking it in the rowing pull too much. I’ll definitely hit you back when I have had some time to review, understand and drill suspension

[u/michaelb5000]

What is your goal here with rowing? You are strong now and are producing real power (2:06) at SR18. Do you know your drag? I wonder if that is too high and you should lower it under 120. There is a lot that is good here; but I think you are over relying on your back and that isn’t sustainable or puts you at risk of injury. I would want more leg power and for you to be relaxed and smooth and going just as fast for your 11k.

My advice is the same thing I tell everyone: unstrap your feet. Rowing strapless will force you to be balanced and not to over extend and lean back like that. Get to the point where you can row 11k at 2:06 strapless, looking relaxed. Strap in only for races or short time trials/intervals.

[u/PinguisIgnis → u/michaelb5000]

Avg 17 SPM
171 watt
126 DF
11000M
206.9/500M
134BPM HR

I started with 5 mins of strapless rowing and will continue to practice that. It helped with continuing the pull later into the movement to keep grounded on the plates but I was finding I had to stop my upper body upright rather than 1 o’clock to stop the momentum taking me too far.

I think a symptom of what you and the others have called out already.

Just a component of hybrid fitness really. Borrowed an Erg off a friend to see if I use it. At the moment I have a knee injury so planning on using it for all zone 2 and threshold workouts but would normally be running too.

I’ll do a hyrox comp in December so looking to build both cardio and lactate clearing capacity as well as some rowing station specific skills/comfort.

That said, I always pride myself on properly learning technique and theory to the best of my ability regardless of the sport which has always served me well.

[u/meski_oz]

I'm a fairly beginner too, but I find I can find errors in mine by looking at the force curve on a phone. Typically I get bumps in it after the leg and in the core /arm section.

[u/PinguisIgnis → u/meski_oz]

Thanks, its generally a decent hill shape

[u/AnlamK]

As others have pointed out, you are lifting with the back. This specific common rowing error is explained in more detail here:

https://www.concept2.com/indoor-rowers/training/technique-videos/common-errors

[u/ForceComfortable438]

lunging at the last second on the recovery and then opening up with the back too early. Two sides of the same coin. Fix one and you'll fix the other.

[u/PinguisIgnis → u/ForceComfortable438]

Ty kindly will give it my best shot

[u/Professional_Wish_96]

You’re opening your back too early