Why You STILL Can't Row High Watts [INSTANT FIX]
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- เผยแพร่เมื่อ 21 ต.ค. 2024
- Do you feel that you have "good rowing form", yet still struggle to generate high wattage and sprint fast? This video aims to show you exactly why that could be and what you need to change to fix the issue! Hopefully this video can help you start getting the MOST out of your rowing workouts! I am here to help in any way I can with more resources below!
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Austin's facial expressions channel Jim Carey in every second of his videos - great enthusiasm!
Haha I get that all the time! Just my personality!
This must be why I am constantly expecting him to laugh like Fire Marshall Bill..Good work and excellent tip..sometimes our moods…attitudes cause us to care a little less about form and watching something like this is a reminder to buck up and row right!!
I've only been rowing about a month. When you said "that 1/2 second when you don't feel tension"... I was like WOW! that is exactly what I feel. This really helped me.
GOOD! Glad it helps! Its a very niche, but still very common issue!
Honestly, this guy has allowed me to see the rower as a torture device, to learning it’s a humble machine. It tests you on so many levels and it’s the best!
I love your videos, man! Specifically, I love how you feature concepts that may seem like ‘old hat’ to experienced rowers, but are TOTALLY novel to recently training rowers, like myself. These videos make a world of difference in terms of evaluating my form. I take your concepts to the machine, every time… Keep it up!
Really appreciate it, Dallas! Thanks! I try to help with more more unconventional stuff! Keep up the excellent work my friend!
I think another way of looking at what Training Tall is saying is to look at the angle formed by his arms and the chain. In poor form, there's an angle at his hands and the chain. In proper form, there's not angle at the hands and chain, they're completely in line. They form a line that can be traced to right below the arm pits, to the top of the lats.
Your tips have made all the difference! I am a 5' 4" , 63 year old who took up rowing several months ago. THANK YOU!
Me, too, though I'm a little shorter, even.
Lord, this is becoming like a golf swing (well, not quite)! Very subtle, like you said. I’m new to rowing, so my current priority is correct form. Thanks for being there with your instruction.
So very subtle! Just like a good golf swing! Sounds like you're on the right track, Jon. Keep it up!
just started rowing! got a Concept2 partially on your recommendation. love it, looking forward to learning more. your content earns a SUBSCRIBE from me!
What a great video, one of the things I like the most from Austin videos is how you can tell by the small things that he really cares. Giving valuable tips like this one, with this level of detail and even having the time to tell you about propioception is something you do not find often in exercise videos. Awesome!
I started with rowing a month ago, it was free to join at my university so I was like 'yeah, why not... let's do something new...' and I have to say your videos helped me a lot to improve my technique, I was about to give it up because my hip was killing me after a few minutes of rowing. My first 2K time was 8.57 and after a month of practice (and waking up at 6 am for training which is extremely painful), I can do 2K in 8.03 now :)
Anyway, sometimes if I have a lecture at 9 am I stay after the training and go to the public part of the gym where rowing machines are and I have to say at least 90% of people doing on those machines some very, very weird things... they mostly do just legs-arms and legs-arms back.
Adam that is freakin' awesome, man! Keep up the great work!! Stay as consistent as you can... keep learning, and keep bringing your best!
I love your videos. Really good advice but no blabber, no forced hype or strange gestures or waving hands (OK, the rowing factor does help there) to try to make some sort of "TH-cam personality," but just great advice and tips delivered in a very pleasant and engaging with obviously genuine enthusiasm. Did I say I love it?! I've felt my rowing to sometimes just be so smooth and effortless feeling with no lag at the catch and yet still powerful, BUT hadn't connected it to the hands probably being too low and the torson probably too upright. Now I can concentrate on this. Always need things to concentrate on to turn the monotony to mastery!
I can't thank you enough for helping me out with my Waterrower problem I had a couple weeks ago. I have been watching your videos and my wattage has been climbing up. I'm sure this will help as well when I incorporate it.
When I first bought my Waterrower I was very disappointed as I found it super easy with no resistance and felt my $1800 was wasted. However this guy solved my problem and I went from rowing really low watts for 1 minute to being able to do a 120 watts relaxed rowing for 1 minute and 1 minute of 180-220 watts for 4000 meters. This guy is awesome and I subbed immediately. If any of you are having troubles like I did, I suggest fully watching this video along with his other older videos. They will help 100%!
Thanks so much, Lee! Sounds like you're really starting to figure it out... keep up the great work, man! And thanks for the kind words!
Good tip
watched one of his videos the other day that talked about this and when I applied it in the gym my steady state meters went up 200 meters per 30 minites for a total improvement of well over 600 meters over the total 90 minite training .. I think technique has something going for it
You are just simply... BRILLIANT
Very interesting tip. That is something I think about often on the rowing stroke - how to engage the handle/cable fully from the catch. I think I’ve fallen into the straight back trap. I suppose straight back doesn’t mean straight shoulders. It seems you are saying to keep your back and your posture straight, but to allow the shoulders/lats to go with the handle forward a bit RIGHT before pushing off, allowing you to almost start the rowing stroke with your legs AND your shoulders/lats together, THEN swing back with the torso and then finish with the arms. This makes sense, since when I push off I find it hard to get the handle started if I’m sitting completely tall. Without the lats engaged, the handle doesn’t move with your legs. Thanks for the sort of counter-intuitive advice!
You totally have the right idea... and thank you! It is sort of a counter-intuitive concept, isn't it?
oh my ... lol thanks for the tip! ... Ive been trying to maintain straight back , just to prevent any overload and possible injury to the back ... now I gotta figure out how to safely round the back but not too much? =P ur killing me!!! LOL .. good stuff!, Ill have to see what my shoulders feel like to gauge if I keep my hands to low.
Glad this could help!! To keep you back safe, check out the video I just posted recently "do this before you row"!
Hey Austin, i’ve recently discovered rowing and fallen in love with it. Your videos have given me so much to improve technique and endurance. Still there is something I need your advice on. I want to build muscles for a lean build and heard HIIT was good for that. But if I were to have 20-24 strokes per minute in my intervals and 5 on the resistance on the wheel, how does this give me a good enough intensity to gain muscles? Should I increase the resistance on the side or do you think perhaps my lack of intensity is from poor technique?
Hey Bob! Glad you're liking my videos - thanks! You can have a HIIT row at 20-24 stroke rate... just PUSH harder. Drive HARDER on each stroke - control your return up - and repeat! Rowing is only as hard as you make it!
I’m going to try this on my next erg session. I’m just a novice but I’ve been struggling to put enough power down and lower my splits. That might bc of my height but I think my arms too. Thanks
As a novice, there are LOTS of technique things to work on! You got this! :)
I feel your pain! I've been rowing for about a month now, and I only get 150 or so watts on my best pulls. I'm 5-9, and 211 pounds, and I read somewhere that you should be able to get close to your weight in watts. Hmmmmm.. Don't know if that's right, but I am NOT happy with the infrequent 150!
Great tip and well demonstrated, thank you!
No problem, Paolo! Thanks for watching!
What are some target wattage ranges? I've found right in the beginning of my workout I can maintain over 200W for a short amount of time, then around 160W a few minutes in, then 145W by 5000m. If I keep a measured pace (around 130W) I've been able to get to 12500m (60min). No idea if going harder in the beginning then backing off - or keeping lower pace the whole time is better. Also - no idea if those wattages are "reasonable" or if I might have some issue with my form as in this video.
Great videos BTW! Really appreciate you taking the time - you've been an immense help.
Row master! Thanks for the video!
Shorty here. Getting my watts up are my biggest gripe about rowing. Looks like I will get lots of opportunity to try this tomorrow.
Yes. Yes you will! 🥴
Uh oh. Do I even want to know? 🙃
ali h From what I hear ... no. 😳
@@TheRealJasonHowell I skipped today so I have to go tomorrow. I'll just cry in the corner.
Jason's right, you don't want to know. Sometimes it's better to not know until class starts. Especially the next eight days.
Another great video, Austin! Short and sweet and problem-solving. Really helped me, thanks!
That's my goal with these videos! Thank you very much, Katia!
THANK YOU, that was good, as I was doing it right and was trying to change to the 'stand tall' business. Awesome
I noticed these past couple of workouts that standing up tall actually causes some lower back discomfort for me. I found myself rounding forward more this morning and It felt so much better and I felt stronger but I wasn't sure if that was okay or considered optimal technique. I wish I had found this video sooner!
All good, man! Now you know!!
I love these videos bro!
so... should I wear heels while I'm rowing? cuz I'm short....... :)
Haha pretty much! just kidding!
Seriously, though, I love wearing lifters when I row. I’m 6’4”, so I’m not doing it for the height. Because they’re so firm, I feel more connected through my heels to the rower.
Probably not... th-cam.com/video/ZfeM2Xu6jt4/w-d-xo.html
@@mattsmith7316 vans are even better
Very relevant point well made (as usual) but I, without knowing, have covered this as I always try to mimic the stroke as if in a boat, so coming forward and just before taking the catch, you are lifting your hands to get that connection before driving off the legs 😎
Totally! That definitely helps with this! Good stuff, Steve! Keep up the great work!
Funny you mention that - when I start visualizing being on a boat, I wind up making asymmetric strokes (because I usually envision myself with an oar sticking out the right side of the boat, so I lift my left hand higher) I eventually feel the unevenness in my back muscles and realize what I'm doing... LOL
pure gold, man! thank you!
happy to help!!
Sounds to me that what you’re really saying is rock further forward. Also an alternative to “sit tall” is to “think about a long ventral chain” or increase the distance between your belly button and ribcage.
I did alot of cycling growing up and as a result I have fairly large leg muscles compared to the rest of my body, I feel like my upper half struggles with the initial part of the leg drive, like just to brace for it, to the point where I can hurt my back if I drive too hard, Kinda like with a disconnected stroke where the but goes back first, except the rope is still coming towards me it's actually my back giving slightly, this is only when I drive with everything my legs have. Would lowering the resistance for a while be sufficient or is there another exercise I can do to get my back and core up to speed?
I would probably recommend lowering the resistance a bit! I also have some back-rehab workouts on my new on-demand platform HIIT+ If you're interested!
In other words: keep chain and streched arms in line in the catch position; center of the wheel, handle and shoulder in one line?
Pretty much!
Amazing advice, thank you so much!
Sucks to be short 😅
agreed
Awesome tip, thanks 👍💪
Thanks Juliana!
Thanks for advice.
I am blessed with lack of shortness, and have earned some decent cardio. However, the stork also dropped me off with stick thighs, and thus far, still no sign of rowing muscles. Got any tips for that?
Haha sounds like you need a bit of weight training mixed into your routine! Time for some squats, leg press, and deadlifts 2x per week !
This guy is good!
One of the best rowing advice ever. Awesome!
thank you, Edin! Hope all has been well with you!
damn it always feel weightless at the start of the stroke and I compensate for it by pulling with arms downward to feel that tension/grip... going to try this tommorow
Great video. Thank you
Helpful, thanks.
You're welcome! Glad it helps!
Super helpful. Thanks.
Thanks a lot, JB! Hope it helps!
(*)_(*) Nice.
I’ve been doing rowing recently, and the power meter built in (not sure how accurate it is) reads anywhere from 270 to 340W, at 65kg. I don’t know where that kinda puts me
What's a decent wattage range?
So short people shouldn't bother row?
Hmmm. The last video I watched on activating your back was great, but then I go to the gym, and I'm like hmmm, I don't actually feel my muscles that much, and even after engaging my back a lot more, its still not really engaged, so today I'm gonna go and try to bend slightly, and keep my arms an inch or two up.
I feel that my missing puzzle is this, and I'm not exactly sure how much I lean forward, and my abs never get sore nor never hurt which makes me think, am I even doing this correctly, since the abs meant to work right, but maybe rowing is very lightl on the core. I deffo feel my legs, and my arms bit more, umm, I'll try this see how it'll go.
Would be good to record myself, or get a coach to correct or make some last touches, as I can't see myself and I have no idea if I'm doing this right or wrong looking at it from the side.
Tho I can tell that I row more, with fewer strokes and I keep the same momentum.
I think this is that subtle thing you were missing! I hope the row went well!
@@trainingtall Oh, today a total disaster xD I totally forgot about everything I've learned. That's because I didn't watch it just before going to the gym, and I was feeling bit sick but not quite, and I was like "wtf am I doing" xd so I just made sure I the the legs, shoulders arm -> arm, shoulders, legs stroke correctly.
I think it will take a while to get everything together and do it perfect. I think it'll take some practice for this to become second nature, as I gotta think about this and keep my self in check.
Really appriciate your videos :D Bdw, how tall are you? :D
I think i do that yet, but After watching the video im not really sure...😄
Definitely think about it for your next row!
Tommorow Iam gonna try my latissimus dorsi muscles to make a connection with my feet and concept2 :))
I hope it goes well for you, Piotr!
@@trainingtall Thank you Austin, the truth is that I am a rookie and I still need to train a lot to control even basic movements ..today I was lost at 1000m - I did 3:34 my personal best but the whole cycle seemed to last so short that I couldn't keep up technically. .then I made your intervals 1min / 1min..and at the end: 10000m(was hard to me)..I'm 43 years old and in March I had an ischemic stroke and I am still overweight .. but I loved the rowing ergometer and I intend to change my life thanks to training ... nearest goal: below 3:30 for 1000m..I will be in touch..
What video do I fine understand the force curve?
I’ve got one on it! Type in “force curve rowing machine” in search
Alrighty-then!
Yeah im 5'4". And my 5k is getting slower and slower by the day. It absolutely sucks!
My shortness is sad now. Lol
Row as tall as YOU can :) and you'll do great!
Thanks 👍👍😊👍
What are good watts for rowing? Say average power for 2km
It all depends on your body height, weight, rowing experience, and fitness level!
Better than you did last week. That's all you need to do.
If I am 175 cm high and I'm 13years old its ok to row?
yes it is okay! You will do great!
@@trainingtall Thank you for comment 🥺💖
@@trainingtall I train for 7 months and I am already the Polish Vice Champion💖
what is your watts mean for a simple 20 min ?
It depends if it is a HARD 20 minutes or steady. I have done 400 watts for a 20 minute 6000m row!
Training Tall 400 watts for 20 mins is crazy man, how long have you been training ?
I have the same shoes
Nice!
So -- it is rocket science.
No. Rocket science is rocket science.
Haha its definitely TOUGH to master...
This video could have been made for me!
Now I should be able to hit the max of 800+ watts!!
lmao, fantastic personality, thank you.
Haha thank you! You're very kind!
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this th-cam.com/users/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
A young Jim Carey...
Seriously, how many more variations are there? Next one, Are your eyebrows affecting your rowing stroke?
Rowing is so technical, it's crazy! So much to learn, focus, and improve on! Haha and maybe they are!
Eh. I disagree. I think the roundness you require is compensating for a lack of ankle mobility or a balanced distribution of posterior/anterior chain output. I think engaging the lats can be done just as effectively with a straighter back- not to be confused with an upright or vertical back, but flat.
I think it has to do with an incapability to lean your torso onto your thighs while maintaining a completely straight back. I'm not sure if its bio mechanically possible!
It is.
Justin Adams You’re wrong, dude. Rowing is not deadlifting. The rowing stroke is not balaced bla bla bla... its 80% legs. One uses the engagement of the lats (because the sculls connected to your hands work against the water) as a cue that you are “locked in” at the catch before initiating the leg drive - thats it and its a split second - similar to the deadlift but without the stiffness/bracing, because you are on the water in a very unstable boat.
Also, the ankle flexibility thing is also way overblown. (thank you Dark Horse for creating unnecessary confusion! ) It is normal for the heel to be off the footplate at the catch/ full compression.
Look at any elite rower and see how they row ( I would cite 2x gold medalist Olaf Tufte in this instance) who does exactly what Austin is talking about here. Try that straight back technique in a single and see how many strokes you get before you go swimming.
PS if your frame of reference for the erg is Crossfit, chances are you were taught incorrectly. Sorry.
'Rowing is a taller person's sport.' I don't think this is a helpful comment at all. I'm 5'8 and new to rowing - I've watched a number of your videos and thought I was making progress, but now I feel put off, as if I'm just wasting my time.
I’m talking about the sport at the Olympic level. Is basketball not a tall person sport also? Plenty of people still enjoy it. You have nothing to worry about unless you’re trying to compete at an elite level
Wish I was tall
I'm 5'4" Fuck, haha
I suck at rowing. Currently, I'm 5'9 159 pounds with a 2K rowing of time of 7:48. I used to be a runner with 800 meter personal best time of 2:03 and 400 meters at 52.5 seconds.
It's all good, Rich! You're on your way, man! Just keep practicing... rowing is very technical, but keep at it and you'll see yourself continually improve!
He just killed all my hopes of becoming a master 5 ft tall rower... lol jk
You can still row well!!! :) Especially if you can row well on the water!
Like Jim Carrey explaining how to row... lol
Maybe there’s a memo out there among content creators suggesting exaggerated hand movements and facial gestures to create excitement, but... your earlier videos were much better, more ‘watchable’. Your new approach is so distracting your videos are unwatchable.
Okay, don’t watch then!
@@trainingtall really, telling potential followers who offer a critique to just not watch? Brilliant. Oh,, and I am unfollowing at your suggestion.
Another great video. I improve every time I watch your videos. My lower back used to be achy after a rowing workout. Now if only I can get my wife to get on board. That's my next challenge.