THE FASTEST ROWING MACHINE START SEQUENCE - Step-by-Step Guide
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- เผยแพร่เมื่อ 10 ก.พ. 2025
- Get the Most Out of Your Rowing Machine Scores with This Guide to the Starting Sequence
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If you are struggling getting the rowing machine up to speed from a dead standstill (or even if you aren’t) this video will ensure you are starting properly and with the focus and timing necessary to create your most efficient and powerful rowing strokes off the line.
In this video, Olympian and Coach, Luke Walton explains how to do a proper racing start on the rowing machine. He starts by explaining the first 5 strokes, and how to best get the machine moving initially. He then details “high strokes” and how many of them to take for a given distance. And lastly, he details how to properly shift from the high strokes into race pace for a given distance over two to three strokes.
As Coach Walton reminds us, “NOTHING in rowing is solved in one stroke.” When it comes to making adjustments on the rowing machine, specifically with regard to power, making those changes over 2 to 3 rowing strokes can have a profound impact over the efficiency of your rowing over any distance.
Coach Walton walks you through the sequence, details, and focus necessary to generate your most powerful, efficient, and effective starts on the rowing machine.
If you found this video helpful, don't forget to like, subscribe, and explore Rower Academy’s growing library of rowing tutorials. Stay tuned for more insightful content coming your way!
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Nice advice, I'm struggling with this months CRC challange, at only 300meters its a real blast. I feel really uncordinates and cant seem to get enough power down to be doing the time I feel I should. I'll practice these starts over weekend and have another go. Cheers!
If you haven't already seen the video, perhaps this discussion on how to achieve your best connection each stroke could be of help:
th-cam.com/video/5Wh9ZjuibzQ/w-d-xo.htmlsi=diK2Pj83oU8jg6g6
This video should help you make sure you're meeting the checklist of things which create the greatest connection in your rowing stroke, which then allows you the greatest power in your rowing stroke. Please keep me posted on how your starts and power connection progress! Thank you for watching and thank you for taking the time to comment. I really appreciate it. Onward. - Luke
I agree ~ have another go of it.
You’ll do very well 🌟🧡🌟🚣♀️
Cheers to you! :).
@@artchem1 am loving the community support! It's a great thing when athletes encourage one another. Thank you for taking the time to post positive encouragement. The world can benefit from more of it. Onward. - Luke
I've just moved up in the Concept 2 age catagories, so will be redoing all my ranked workouts shortly. These techniques are going to be really helpful in pushing my times. Many thanks! 👍
I am happy to know you found the video useful. Thank you for watching and thank you for taking the time to leave a comment. Best of luck in your ranked workouts in the new AG! Please keep me posted on how your rowing journey goes. Onward. - Luke
This is very interesting. I’m more into long distance paces anywhere from 8k-10k. I’ve noticed that if I try to go all out at the beginning to get it up to speed, I find I it hard for me to throttle back and before I know it, I’m gassed and haven’t even hit the halfway mark. I’ve found my sweet spot is maybe 3 hard strokes to get it going and then really focusing in on lowering my stroke rate to around 25-26 SPM and gradually over the distance, keep chipping away at the 500 split shaving off 0.5-1 second off each 1k.
Pretty sure there is a more effective way to do it, but what I do for now works for me and gives me a great burn overall
Actually, your approach for longer pieces, like 8-10k is spot on! You definitely don't want to overdo it on the front end of the piece. So, it's really about taking only as many hard strokes off the start as necessary to get to pace, then holding it only as long as that speed feels "free" (without a ton of effort). The moment you feel it, switching to pace is where it's at. 25-26spm for 8-10k pieces is solid. And your approach of negative splitting each 500 is also good practice. For the longer pieces, it's all about tightening the screws as you go. The longer the piece, the less important the start becomes. BUT, don't leave any free speed on the table when pressing off the line. Please keep me posted with your rowing journey. Thank you for watching and thank you for taking the time to comment! I appreciate it. Onward. - Luke
This is great! How does this translate on water? Can I use the same technique for a water start in a boat?
Yes, this sequence and its underlying principles translates to on-water rowing as well. One quick statement made in the video, which bears repeating here: no matter what the slide length (half, 3/4, full), you always need to finish the rowing stroke. Never cut off your strokes. This is especially vital in the boat. Strong finishes create great send in a rowing shell. This doesn't mean lean back further, this means keep pressure against feet and handles all the way across the drive and to a definitive finish point each and every stroke. Please keep me posted with how this goes for you on the water! Onward. - Luke
@@roweracademyI truly appreaciate your insightful and detailed response. This makes a lot of sense. I tried this out on the erg after watching yhe video this made a heck of a difference and I didn’t feel early burn out after the start, which has been the case for me when my fitness levels are down as they are now. I will definitely try this out on thr boat and share my experience! Thanks once again, I love your channel.
@@guava07 GREAT NEWS! I am happy to know it was effective for you on the machine and I am confident it will be the same for you in the boat. Yes, please keep me updated! Onward. - Luke
In crossfit I see a lot of people starting with very compressed short strokes (seat close to monitor) and using a lot of arms. Is that just straight up bad?
Another variation I see is doing a full stroke and then keeping legs straight and doing a few strokes with arms only.
Thanks for your question. It's a great one! When given the choice between using my legs and using my arms, I will always choose legs. And I will always choose ALL of my leg drive, not just part of it. You can generate way more power and acceleration with your legs versus your arms. I don't care how strong someone's upper body is, it will never outwork or outperform their legs (maybe if they always skip leg day, but you get what I'm saying)! So, it's really about moving the handle across the drive as a function of the leg press, as opposed to arm draw. And that requires core strength and stability in the initial press. This section of one of my other videos expands on this concept:
th-cam.com/video/5Wh9ZjuibzQ/w-d-xo.htmlsi=IwllCWONHG96zRqq&t=230
All this is to say, can someone get the rowing machine moving the way you have seen it done in CrossFit? Sure. Is it the most effective, efficient, and powerful way to get to the highest wattage/lowest split in the least amount of time? No.
Thank you for watching and thanks for taking the time to comment. I appreciate it. Onward. - Luke
@@roweracademy Thank you for taking the time to answer in detail!
@@Zeoilvia absolutely, and thank you again for watching!