I'm starting a weight loss journey and been wanting to try the rowing machine. This is the first one that actually gives me a clear instructions without using way too much complicated fitness jargon. Thank you.
Another great video from this guy. I'm currently following his Video4 Practicing Rhythm. This video 5 is probably the best tutorial on the rowing stroke on the machine. Like he said this is the best resource for rowing....I'm going to watch every video this guy has out, gads its only made me better and I thought I knew how, but found out many things i was doing wrong..Thanks Dark Horse Rowing...
Thanks for all the great training videos! I started rowing on the concept 2 a month ago and was brute forcing through 30 mins at level 10 for 7000 metres. Started to get numbness in my butt and right leg and decided to see if I was doing something wrong, turns out I was doing it all wrong! This week I concentrated on technique using your videos as a reference and today by slowing down I finally started to get the movement down and feel my core actually working on the power and recovery movements. This made my rowing so much easier and I felt great and full of energy after a 30 min workout, thanks!
Thank you for this video! This is the first time I've heard anyone refer to the "hip swing", and just two workouts after viewing this video has me using a lot less effort than before. Basically thanks to you I dropped 10 seconds off my 500m split and added 5 cm to my drive length while expending less effort. I can compare this to my experience after completing Terry Laughlin's "Total Immersion" training guidelines for FreeStyle swimming. It took months to relearn how to swim. Luckily this is helping already. Now I just need to focus rather than to fall back into my old habits (lack of hip swing).
We love hearing this Melissa! Two workouts and you're already dropping 10 seconds off your 500m time? We'd love to hear more about that. Any chance you could email us the story at darkhorserowing@gmail.com? We'd love to highlight your experience on our website.
The technique that use is very close to your instructions. The one thing that I do different is I keep my back straight, three bulging discs in the lumbar. When I start my legs extend and I pull back with the handle until it hits my lower abs then slide forward keeping my back straight. I focus on fixted point and once my rythem set I concentrate on my breathing matching it rowing. I set it at 7.5 and row for 30 minutes on and 15 minutes Tuesday and so fourth. I'm hooked on it. I incorporated it into my workout routine.
Yesterday i got on a rower, not knowing anything about it but look interesting , i got on and i enjoyed the movements after watching your videos , i made some right moves w/o knowledge , now i can go back today workout with your video and began w/ what i have learned, and my workouts with your videos i will have great fun with purpose. Thank you i did subscribe .
I have learned to keep my feet flat, and this has helped with a pain in one of my knees. I also use the technique you taught about releasing your feet from the straps...
I started going to the gym a week ago and I found the rowing machine to be my favorite cardio equipment. (I do not like the treadmill). I am a slow physical learner and also unsure whether my moves are correct, so your tips are quite useful for me. Thanks.
Excellent illustration! I realize I'm using my arms *with* my hips, rather than right after. Gonna work on that next. When do you rotate your shoulders back from that rolled-forward position at the catch? With the hips? Not at all (just leave 'em rotated forward)? Thanks!
I have been rowing for a very what long while now I have perfected it I'm a one-handed woman not been able to use my left hand at all I have learned to row taught myself to roll with one hand I'm at the gym by 5 every morning a.m. I work out on lifting weights and then I used 3 hours of my time before I leave and I Row for 3 hours on number 10 full speed nobody can keep up with me by the time I'm done I am soaked with sweat I burn 700 to 800 calories every single day the trainers they are amazed when I started I was 200 lbs and I'm down 150 lb I am very proud of myself that I have accomplished the rowing machine the trainers and the people that work at the gym they watch me they are amazed that I can do it with one hand and that I'm on it for 3 hours straight Non-Stop thank you for your tips on the rowing machine I learned how to roll watching a video on people that row boats God bless
Well, in the catch you have to feel the most comfortable possible, no like you said. Rowing is all about eficiency and horizontal moves, how can you be eficient when you are not comfortable. It is like running a marathon in an uncomfortable position. But, keep de work, love your channel
New sub and started to follow the workouts they are great! New to rowing and a question if anyone is able to answer. On recovery I’m not able to keep my heels planted down and they just keep raising off. How do I stop this ? Thanks
Hello Dark Horse :-) I am writing to you to ask for some advice. I do a lot of sport for years. Last year one half marathon, then full one. Skipping jump rope, play basketball, running, gym, running on stairs, scooting etc. Since Jan19 i do have some pain im my feet, heels. Between heel and fingers. I did two times last week rowing. I love it and i thought that it might be great because of less force on my feet than running. But there is still some pain. Questions is: how to train with less pressure and force on heels and whole feet (bottom)? Is it possible?
Thanks for the video! I have started sculling more than one year ago and my coach has always emphasized the fact you cannot start pushing on your legs before you have locked your back in a 90° degree position (with the ground) by contracting the abdominal belt. Seems like it would overcharge the lower back and it is not efficient at all. I would like to have your point of view on this and would like to know if you give this training only for the purpose of fitness or also for real rowers?
We generally believe that the trunk needs to be at a 30 degree of 1 o'clock angle at the catch to better load the support he posterior chain. However, we don't coach on water rowing we specifically coach and train athletes on indoor rowers so this may differ slightly from what on water coaches would preach.
Perhaps you should ask your coach…sculling, sweep rowing and erging having different physics to take into account. I think it might have something with maintaining the line of the energy parallel with the boat…if you push to soon perhaps you are pushing up at angle, losing energy/effort if that makes sense. Different coaches will have different schools of thoughts. I just remember mine being all about reducing the check, the momentum forward, of the boat, slowed recoveries and quick drives. And hand heights here on these erg fitness videos on the finish seem to be a tad higher than the competitive rowing videos and what I remember being told by coaches for on water rowing.
question, is rowing ok if you have worn knees. I don't have pain and full movement but quads have gotten weak after an accident. I've done cross fit for years, raced bicycles ect. 11 knee surgeries later my workouts are limited. kettlebell now. I loved and miss the rowing I did in cross fit. Do you have an opinion on this. Thanks
You can certainly row with bad knees! It's a low impact movement that will help strengthen your quads and hamstrings. We have a coach who has had 3 hip surgeries and it's the only workout he can do with no pain. We think it would be an excellent solution for your situation, but would obviously suggest you listen to your body and don't continue if the movement is causing you pain.
Thank you for a great demonstration, but how do you operate the screen? I know it may be a stupid question, but I’ve never used one before, & I really would like to start. ❤️
Hi Ramiro, absolutely. More important than keeping your back straight is bracing your core. You can stabilize your spine by breathing into your belly and creating tension in your abs. This will protect your spine, add power to your drive, and reduce wear and tear you experience from the kyphosis.
Do the drive percentages listed at 3:45 (legs 60%, hips 30%, arms 10%) vary at all depending on the proportions of the rower (long/short arms or legs, etc.)?
Great question Hudson. There is of course some variance because every body is different. However, the percentages are more related to amount of effort given to the particular body part so it's less about biological proportions and more about emphasis.
Great instructions! Btw do you have a video where you go into more detail about the recovery phase? I feel like that is the hardest part to get right, how should the feet work in this phase? Should I drag myself back by the feetwraps or should I push down with my heels in order to bend my knees? Currently I utilize the footwraps on the way back so they tend to loosen and I also get some aching in my inner thighs from doing this (but that may have to do with me not being used to the movement). I saw some other random video showing that with correct technique it's even possible to row without the footwraps.
Try not to use the straps to pull yourself back to the catch position. We like to think of it a couple different ways, if you can use your hands to push yourself back to the catch that's one way of thinking about it. The second would be to use the natural downward slope of the rail that the seat sits on the allow you to slide forward. We can certainly put the idea of a video about into our lineup and try to get to it soon!
I watched vid 1 and now vid 2, but you did not mention "How much time" should one row! You said about the good frequency which is twice a week. How much time every time I row?
hi thank you for your video there are very helpful i would like to ask a question about nutrition before we do rowing machine ,i normally in the middle of practicing lose my energy what you recommended thank you
We're not experts in nutrition, but from our experience try having some easily digestible carbohydrates and simple sugars in your system as immediate fuel and make sure you're hydrated ahead of time.
Hey, ZeroSteel45! It is, but even better is our How-To Row series! 3 part series that will get you up and running! Here is video 1: th-cam.com/video/XDnuYJjZcBw/w-d-xo.html
No coach ever tells you how far to extend when pulling the catch ? How much chain should be between the start of the pull ? Should we bend forward to the 3:00 position...or start at the 1:00 even though it's not close to the front of machine guage
Stephen, have you seen our video on weight loss per chance? The body can certainly get in the way at times, however by shortening the stroke with good mechanics and not deviating from them to accommodate the body, as you lose weight you will be able to increase range of motion and get deeper in to the catch. So we always teach to shorten the stroke because when you do lose weight, you're mechanics will still be sound and you'll only get faster instead of having to re-learn the machine.
![The COMPLETE Guide to the Concept 2 Monitor [EVERYTHING TO KNOW]](/img/n.gif)
I'm starting a weight loss journey and been wanting to try the rowing machine. This is the first one that actually gives me a clear instructions without using way too much complicated fitness jargon. Thank you.
You are very welcome! Good luck on your journey!
0:56
Definitely the most helpful rowing tip video I've ever watched! Huge thumbs up!!
Bonnie Hu thank you!
Oh how I wish I had watched this 1st when I started rowing recently. Your info is described and demonstrated in priceless fashion 💯
Thank you so much. No time better than the present to find it though!
Another great video from this guy. I'm currently following his Video4 Practicing Rhythm. This video 5 is probably the best tutorial on the rowing stroke on the machine. Like he said this is the best resource for rowing....I'm going to watch every video this guy has out, gads its only made me better and I thought I knew how, but found out many things i was doing wrong..Thanks Dark Horse Rowing...
Love hearing it Mario. Join the group, we’re all here to support you.
Thanks for all the great training videos! I started rowing on the concept 2 a month ago and was brute forcing through 30 mins at level 10 for 7000 metres. Started to get numbness in my butt and right leg and decided to see if I was doing something wrong, turns out I was doing it all wrong! This week I concentrated on technique using your videos as a reference and today by slowing down I finally started to get the movement down and feel my core actually working on the power and recovery movements. This made my rowing so much easier and I felt great and full of energy after a 30 min workout, thanks!
Great video. All in one take? Awesome.
Yes awesome! you prevented me from buying a small rowing machine where foot stand and handle ends in almost the same place vertically. Thanks
Thank you for this video! This is the first time I've heard anyone refer to the "hip swing", and just two workouts after viewing this video has me using a lot less effort than before. Basically thanks to you I dropped 10 seconds off my 500m split and added 5 cm to my drive length while expending less effort. I can compare this to my experience after completing Terry Laughlin's "Total Immersion" training guidelines for FreeStyle swimming. It took months to relearn how to swim. Luckily this is helping already. Now I just need to focus rather than to fall back into my old habits (lack of hip swing).
We love hearing this Melissa! Two workouts and you're already dropping 10 seconds off your 500m time? We'd love to hear more about that. Any chance you could email us the story at darkhorserowing@gmail.com? We'd love to highlight your experience on our website.
We just wanted to check in and see how you're training has been going Melissa?
You've got mail. :-) Training is going great, and I've been recommending your video to coworkers and friends.
We got your email Melissa. Thank you so much!
The technique that use is very close to your instructions. The one thing that I do different is I keep my back straight, three bulging discs in the lumbar.
When I start my legs extend and I pull back with the handle until it hits my lower abs then slide forward keeping my back straight. I focus on fixted point and once my rythem set I concentrate on my breathing matching it rowing. I set it at 7.5 and row for 30 minutes on and 15 minutes Tuesday and so fourth. I'm hooked on it. I incorporated it into my workout routine.
Best rowing video of all time. Thank you.
Yesterday i got on a rower, not knowing anything about it but look interesting , i got on and i
enjoyed the movements after watching your videos , i made some right moves w/o knowledge , now i can go back today workout with your video and began w/ what i have learned, and my workouts with your videos i will have great fun with purpose. Thank you i did subscribe .
Top work these videos are excellent. Really cemented my decision to begin rowing to get myself back into shape!
I have learned to keep my feet flat, and this has helped with a pain in one of my knees. I also use the technique you taught about releasing your feet from the straps...
Perfect. It’s amazing how the heels can help with a lot of up and downstream issues
jacqueline garwood link pls
Excellent video. Tried what you showed today and managed 18 Km in on piece with less fatigue and no back pain. Thanks!
That's amazing Trogdor. Love hearing that. We also love the throwback to "Trogdor..."
The Burninator rules!
Ha. Homestar!
I started going to the gym a week ago and I found the rowing machine to be my favorite cardio equipment. (I do not like the treadmill). I am a slow physical learner and also unsure whether my moves are correct, so your tips are quite useful for me. Thanks.
Excellent illustration!
I realize I'm using my arms *with* my hips, rather than right after.
Gonna work on that next.
When do you rotate your shoulders back from that rolled-forward position at the catch?
With the hips? Not at all (just leave 'em rotated forward)?
Thanks!
I have been rowing for a very what long while now I have perfected it I'm a one-handed woman not been able to use my left hand at all I have learned to row taught myself to roll with one hand I'm at the gym by 5 every morning a.m. I work out on lifting weights and then I used 3 hours of my time before I leave and I Row for 3 hours on number 10 full speed nobody can keep up with me by the time I'm done I am soaked with sweat I burn 700 to 800 calories every single day the trainers they are amazed when I started I was 200 lbs and I'm down 150 lb I am very proud of myself that I have accomplished the rowing machine the trainers and the people that work at the gym they watch me they are amazed that I can do it with one hand and that I'm on it for 3 hours straight Non-Stop thank you for your tips on the rowing machine I learned how to roll watching a video on people that row boats God bless
Well, in the catch you have to feel the most comfortable possible, no like you said. Rowing is all about eficiency and horizontal moves, how can you be eficient when you are not comfortable. It is like running a marathon in an uncomfortable position.
But, keep de work, love your channel
A Master Piece video. 👏👏👏👏
Best explanation ever. Thank you!
Thanks John. Glad the message is getting across for people.
You give me great advices....thank you for this.....i watch all your videos....all the best
Wonderful Nikola, so happy to hear. Now go get fit!
Thanks mate, this really was helpful.
Awesome! Hope the whole play list helps.
great vid - been rowing my arms seem to be doing around 50% and i'm struggling to get power in the drive section what can i do differently?
New sub and started to follow the workouts they are great! New to rowing and a question if anyone is able to answer. On recovery I’m not able to keep my heels planted down and they just keep raising off. How do I stop this ? Thanks
I just bought the Concept 2 e. Subscribed!
Excellent word of wisdom thank you
Such a great video bro, thanks a lot
You are very welcome.
Thank you so much! That really helps a lot.
Great to hear Peter! Thanks for swinging by.
Hello Dark Horse :-) I am writing to you to ask for some advice. I do a lot of sport for years. Last year one half marathon, then full one. Skipping jump rope, play basketball, running, gym, running on stairs, scooting etc. Since Jan19 i do have some pain im my feet, heels. Between heel and fingers. I did two times last week rowing. I love it and i thought that it might be great because of less force on my feet than running. But there is still some pain. Questions is: how to train with less pressure and force on heels and whole feet (bottom)? Is it possible?
Thanks for the video! I have started sculling more than one year ago and my coach has always emphasized the fact you cannot start pushing on your legs before you have locked your back in a 90° degree position (with the ground) by contracting the abdominal belt. Seems like it would overcharge the lower back and it is not efficient at all. I would like to have your point of view on this and would like to know if you give this training only for the purpose of fitness or also for real rowers?
We generally believe that the trunk needs to be at a 30 degree of 1 o'clock angle at the catch to better load the support he posterior chain. However, we don't coach on water rowing we specifically coach and train athletes on indoor rowers so this may differ slightly from what on water coaches would preach.
Perhaps you should ask your coach…sculling, sweep rowing and erging having different physics to take into account. I think it might have something with maintaining the line of the energy parallel with the boat…if you push to soon perhaps you are pushing up at angle, losing energy/effort if that makes sense. Different coaches will have different schools of thoughts. I just remember mine being all about reducing the check, the momentum forward, of the boat, slowed recoveries and quick drives. And hand heights here on these erg fitness videos on the finish seem to be a tad higher than the competitive rowing videos and what I remember being told by coaches for on water rowing.
Nice explanation about rowing technique
This is a really good video
Just starting out. Great video. Thx.
What setting or number should you start with?
Excellent video!
question, is rowing ok if you have worn knees. I don't have pain and full movement but quads have gotten weak after an accident. I've done cross fit for years, raced bicycles ect. 11 knee surgeries later my workouts are limited. kettlebell now. I loved and miss the rowing I did in cross fit. Do you have an opinion on this.
Thanks
You can certainly row with bad knees! It's a low impact movement that will help strengthen your quads and hamstrings. We have a coach who has had 3 hip surgeries and it's the only workout he can do with no pain. We think it would be an excellent solution for your situation, but would obviously suggest you listen to your body and don't continue if the movement is causing you pain.
Great video!
Thank you Mathilde.
Silly question, but does this information apply to a waterrower as well?
Absolutely Jason. All the principles apply to the rowing movement in general.
Thank you for a great demonstration, but how do you operate the screen? I know it may be a stupid question, but I’ve never used one before, & I really would like to start. ❤️
That's a great question for a new video we can make for you Mary!
Dark Horse Rowing thank you so much, I look forward to seeing it. ❤️
Would you recommend rowing for someone with kyphosis? My back can only be so straight.
Hi Ramiro, absolutely. More important than keeping your back straight is bracing your core. You can stabilize your spine by breathing into your belly and creating tension in your abs. This will protect your spine, add power to your drive, and reduce wear and tear you experience from the kyphosis.
hey. I dont have a visual on the rowing i have an older rower just get started i like it but i cant see numbers. help if u can ty
Fantastic video!!
Thanks Bob Skittles!
Great Video. All you Need to know . Short and perfekt
Great video, thx a lot!
Do the drive percentages listed at 3:45 (legs 60%, hips 30%, arms 10%) vary at all depending on the proportions of the rower (long/short arms or legs, etc.)?
Great question Hudson. There is of course some variance because every body is different. However, the percentages are more related to amount of effort given to the particular body part so it's less about biological proportions and more about emphasis.
Great instructions! Btw do you have a video where you go into more detail about the recovery phase? I feel like that is the hardest part to get right, how should the feet work in this phase? Should I drag myself back by the feetwraps or should I push down with my heels in order to bend my knees?
Currently I utilize the footwraps on the way back so they tend to loosen and I also get some aching in my inner thighs from doing this (but that may have to do with me not being used to the movement). I saw some other random video showing that with correct technique it's even possible to row without the footwraps.
Try not to use the straps to pull yourself back to the catch position. We like to think of it a couple different ways, if you can use your hands to push yourself back to the catch that's one way of thinking about it. The second would be to use the natural downward slope of the rail that the seat sits on the allow you to slide forward. We can certainly put the idea of a video about into our lineup and try to get to it soon!
I watched vid 1 and now vid 2, but you did not mention "How much time" should one row! You said about the good frequency which is twice a week. How much time every time I row?
...and also, how do I increase my practice? Is there any plan, a site or sth?
Never thought of storing the rower upright!
hi thank you for your video there are very helpful i would like to ask a question about nutrition before we do rowing machine ,i normally in the middle of practicing lose my energy what you recommended thank you
We're not experts in nutrition, but from our experience try having some easily digestible carbohydrates and simple sugars in your system as immediate fuel and make sure you're hydrated ahead of time.
thank you
Happy to help.
amazing content!! thx
We got you schugil!
This guy looks like he is a great listener!
Indeed he is.
is this a good starting point for some one just starting out.
Hey, ZeroSteel45! It is, but even better is our How-To Row series! 3 part series that will get you up and running! Here is video 1: th-cam.com/video/XDnuYJjZcBw/w-d-xo.html
No coach ever tells you how far to extend when pulling the catch ? How much chain should be between the start of the pull ? Should we bend forward to the 3:00 position...or start at the 1:00 even though it's not close to the front of machine guage
You want your hips to swing from 11 to 1. is that what you're asking?
great video
Thanks G dizzle!
Great explanation, tnx
another good vid, pretty boy
God job dude
Thanks Bill!
the most explained way to row . i weigh 313 lbs and need to loose weight how often a week should i row and for how long a time .
Hey, have a look at this video to get some pointers: th-cam.com/video/JiptU83cYKw/w-d-xo.html
Unrelated but how do you get your hair to look so awesome?
SO.MANY.PRODUCTS
What if my belly gets in the way at the catch.? I'm using rowing to loose weight. It's very hard to keep the knees together. :-(
Stephen, have you seen our video on weight loss per chance? The body can certainly get in the way at times, however by shortening the stroke with good mechanics and not deviating from them to accommodate the body, as you lose weight you will be able to increase range of motion and get deeper in to the catch. So we always teach to shorten the stroke because when you do lose weight, you're mechanics will still be sound and you'll only get faster instead of having to re-learn the machine.
❤
This is REAL.
When I used the rowing machine at the gym, I basically just used my arms. My entire form was wrong.
I been holding it wit a fist
I row crew
🤓🐎