Quick summary: - loose shoulders and core tightened, no real grip on handle - try to keep the back motion fluid - engage the flywheel immediately by planting your heels on the drive - come out of the finish quickly but recover slowly
Thank you. This is the first video I've seen that really broke down the process of catching the flywheel early in a way that worked for me. You just improved my 500 meter split time by 30 seconds while also reducing the amount of effort required to do it. Need to practice this more.
Glad to see some real education and knowledge here rather than the main stream catch lines. The early engagement of flywheel was truly a juice nugget of info that I hadn’t thought of. I now learned that I can “abuse” this mechanic via my generously proportioned limbs. In my case I can allow the handle bar to rest into the chain guard on the catch and allow my hands to float forward from the handle and past the chain guard by a 1/4 inch to inch thus pre-accelerating into the catch and creating even earlier engagement.
As a new rower, I have fallen off of the seat and onto the rail a couple of times during intervals due to coming ever so slightly off of the seat during the stroke and sitting behind it. I cracked up both times but at least after watching this video I am glad I was doing something close to right.
One of the best rowing videos. Picked up a couple of nuggets in the first few minutes already. Keeping the shoulders and the grip very relaxed already made it easier (steady-state row) and improved my time. Paying attention to the sensation that you are "unweighting" yourself at the drive (sort of "standing" on the footplate) is also illuminating. I also find that a pelvic thrust back (pushing your bum slightly out at the drive to form a negative curve) tightens your core at the catch. Will seek out your other videos. Thanks !
The PM has a trace if you browse through the Display setting. I use it to watch for a parabola. Any kinks in the trace show a loss of connection and leak of power. Edit. Just seen what you mean about the trace only starting once the power comes on vs. a slider. Fair enough. That makes sense. Thanks
Oh.... wow. I just realized they were Aussie when I heard the young fella' talk + the word "bum". Very Helpful. Thanks for the instruction. My takeaway was "Loose shoulders" & "Digging in the heels." Aussie!Aussie!Aussie!!!
Great video, so many pointers to takeaway! My heel raises as I’m about to catch. I don’t think I’m overreaching but tight calves. Is it optimal to have heel completely on the foot plate before/at moment of starting the catch?
Maybe lower your foot stretchers or work on ankle flexibility. The power transfer doesn’t start until your full foot is on the foot stretcher so if you raise your heel it’s not a big deal really. As long as you are comfortable then that’s all that matters
This was really good. Can't wait for the purists to come across this little gem and freak out over your opening the hip before finishing the leg drive.
Hello, thank you very much for the very interesting coaching. just this one question. The angle of push that there is with the different positions of the foot in the footrest. This is the problem that arises if one has big feet. I wear size 14 (UK), so when I adjust the footrest to number one hole so that the strap is over the joints of my feet. This is necessary to allow my foot to bend and allows me a longer stroke. ( 6ft. I have short arms, normal length legs and a long torso) The problem with that is the feet are down lower and so the foot/leg drive is angled more upward so that I’m being pushed out of the seat. This only happens in the short distances (100m - 300m) where maximum leg drive/power is being used at a high stroke rate. The experience is very off-putting! I was going for to beat my 100m record, pace after 3-4 strokes 1:14 then suddenly this uneasiness that the seat was going to leave me, so that put an end to the row. I hit with the legs first and keep the arm pull as low as is comfortable possible, but still, the feel of ‘losing the seat’ is there. This, of course, impedes the performance big time! I'll be in the 80+ HW class in a few months time. Have you any suggestions to rectify this? Kind regards Ernest.
Bravo Ernest for your enthusiasm and the example you are setting that rowing is for every age. Regarding your position, could it be that you're not leaning forward enough and you arms straight? If you are sitting too straight or leaning backwards at the drive (and not keeping your arms straight), you will be pushing yourself off the seat. I am 72 and a LW (1.78 and 74 kgs). What is your split for 1,000m row? I would like to achieve 1:54.7/500m (3:49.4/1000m) to beat the Greek indoor record for my age group.
Hello Saul, thanks for coming back to me! I have considered what you said, but I don't believe it's any of these things outside the angle that my legs are put in because of the lower placement of the foot. if you take into consideration the weight which I'm pulling at the first 3 strokes (I hold the WR in my category for the deadlift" 210kg. 75+, 100kg BW) have pulled 220kg since then! So I can create a fair amount of pull, I also hold the WR for the 75+ HW; 100m row @ 15.8sec. you can check this on the Concept rankings and records. I can't give you the split for the 1000m as I haven't done any distance rowing for some time and at this point in time I'm in training for the World Masters Athletic Championships to be held in Spain in Sept. I will be entering 4 disciplines; i.e Shot Putt, Discus, Hammer throw and Weight Throw. So at the moment I only use the Rower for a warm up and no serious rowing.
Hi Ernest. You are truly world class !!! For 100m, I am around 3 secs slower than you. Can you tell me at what stroke rate and damper setting you achieve this? You have given me an incentive to try a lot harder at the shorter distance. I have never used weights and it seems that they may help me to gain power?
Hi Saul, for the 100m sprint the setting is always 10, using the lower settings doesn't seem to get a good time. my stroke is about 65. I feel that weight training is a necessity and again the type of training has to be specific to the 100m and then different up to the 2000m. Take for instance the 100m. The best weight resistance for it is the Deadlift. Look at the two movents, (rowing and deadlift) how alike they are except for the arm pull. I do fast heavy single deadlifts always starting at a good warmup weight. One needs that fast POWER start in the 100m, miss that and you have lost it. same as the 100m track event. There are other resistant rowing exercises which also include the arms. As for other disciplines weight training has to be specific. Then again if you have never done weight training you should start with an overall body development for 2-3 months before entering into the specifics. Hope this is of some help!
Hi Ernest. Thanks for your speediest reply. I have seen your record video where progressive weights are added, and your C2 world record at 100m 70-79 age group ! I am humbled to be speaking to a champion such as yourself. From what you wrote above, I calculated that for 100m, you complete some 17 strokes and 5.88 metres per stroke; I am much slower at 12.8 strokes for the distance and 7.80m per stroke at damper setting of 5 (LWT 178cm/74 Kgs). Thank you so much for the hints. I will try your various pointers to get the explosive power up. 10 years ago I used to row for 1.5 hours (20k) at damper setting 10 but now, at 72, I find it too taxing. Ernest, all the best and I will keep an eye out for you.
re metaphysics of rowing: without a blade to place, does the term "missing the catch" have any meaning on an erg-o? the C2 mechanicals seem to have a built-in "lag" feeling of an inch or two under certain settings and conditions: the effect of the one way bearing in the flywheel is that the sprocket with the chain on it doesn't begin to drive the flywheel until the rpm of the sprocket exceeds that of the flywheel. Then there is the additional question of catch philosophy: the American gorilla school of sweep's practice to slam the catch v the Continental finesse school of scull's practice to tease the catch with a brief moment of foreplay
Basically you just need to quickly take up the slack in the chain at the catch and get the flywheel speeding up as soon after the change of direction as possible.
"Core turned on" - I'm afraid doesn't mean anything. Are you saying to 'engage' the core ? By engage I mean that you 'brace' it, as though you're ready to take a punch to the stomach ?
Quick summary:
- loose shoulders and core tightened, no real grip on handle
- try to keep the back motion fluid
- engage the flywheel immediately by planting your heels on the drive
- come out of the finish quickly but recover slowly
60 year old newb here. Boom - the light goes on! Great video, thanks!
Thanks for posting this. Really useful for normal people that want to row at the gym and really don't know what we're doing. Thank you 🙏
Thank you. This is the first video I've seen that really broke down the process of catching the flywheel early in a way that worked for me. You just improved my 500 meter split time by 30 seconds while also reducing the amount of effort required to do it. Need to practice this more.
Keeping a loose grip and relaxed shoulders is a tip I needed. Thank you.
Glad to see some real education and knowledge here rather than the main stream catch lines. The early engagement of flywheel was truly a juice nugget of info that I hadn’t thought of. I now learned that I can “abuse” this mechanic via my generously proportioned limbs. In my case I can allow the handle bar to rest into the chain guard on the catch and allow my hands to float forward from the handle and past the chain guard by a 1/4 inch to inch thus pre-accelerating into the catch and creating even earlier engagement.
As a new rower, I have fallen off of the seat and onto the rail a couple of times during intervals due to coming ever so slightly off of the seat during the stroke and sitting behind it. I cracked up both times but at least after watching this video I am glad I was doing something close to right.
One of the best rowing videos. Picked up a couple of nuggets in the first few minutes already.
Keeping the shoulders and the grip very relaxed already made it easier (steady-state row) and improved my time. Paying attention to the sensation that you are "unweighting" yourself at the drive (sort of "standing" on the footplate) is also illuminating.
I also find that a pelvic thrust back (pushing your bum slightly out at the drive to form a negative curve) tightens your core at the catch. Will seek out your other videos. Thanks !
Thank you for this! Loose shoulders, core & legs on! This made all the difference for me. Improved my results immediately.
This video is insanely helpful. Revamped my entire idea of power generation, as a new rower. Thank you.
I have read using the force curve on the C2 is very helpful with this,
Best explanation I've seen of the catch - just what I was looking for.
Brilliant coach .
Explained really well
The PM has a trace if you browse through the Display setting. I use it to watch for a parabola. Any kinks in the trace show a loss of connection and leak of power.
Edit. Just seen what you mean about the trace only starting once the power comes on vs. a slider. Fair enough. That makes sense. Thanks
Very very helpful to a newbie! 👍
Really excellent advice
Fantastic instruction. Thank you
What a beautiful location for rowing. Can you jump in the pond after? That could keep you going all day.......thanks for the tips
very nice location
Very good video. Nice water behind you!
This is an amazing video!!! So helpful
Oh.... wow. I just realized they were Aussie when I heard the young fella' talk + the word "bum". Very Helpful. Thanks for the instruction. My takeaway was "Loose shoulders" & "Digging in the heels." Aussie!Aussie!Aussie!!!
Learned a lot .Thank you.
I guess I was doing it wrong today. Hopefully I can apply more core and pelvic thrust after watching the video
Great tips!
Could they put some scales on the seat or power meter on the pedals to better evaluate propert technique?
good instructions
Great video, so many pointers to takeaway!
My heel raises as I’m about to catch. I don’t think I’m overreaching but tight calves. Is it optimal to have heel completely on the foot plate before/at moment of starting the catch?
Maybe lower your foot stretchers or work on ankle flexibility. The power transfer doesn’t start until your full foot is on the foot stretcher so if you raise your heel it’s not a big deal really. As long as you are comfortable then that’s all that matters
It is a fantastic video but the erg app shown at 19:58 doesn’t seem to work on the erg ...
I am using an iPhone 6 ...
What monitor are you using?
thank you decentrowing i really learn a lot from you great videos
That is an absolutely cool video. 👌🏼
where are you filming ? :) big enough to row? its lovely
Great video
well done
What about keeping the lats solid too?
This was really good. Can't wait for the purists to come across this little gem and freak out over your opening the hip before finishing the leg drive.
Hello, thank you very much for the very interesting coaching. just this one question. The angle of push that there is with the different positions of the foot in the footrest.
This is the problem that arises if one has big feet. I wear size 14 (UK), so when I adjust the footrest to number one hole so that the strap is over the joints of my feet. This is necessary to allow my foot to bend and allows me a longer stroke. ( 6ft. I have short arms, normal length legs and a long torso)
The problem with that is the feet are down lower and so the foot/leg drive is angled more upward so that I’m being pushed out of the seat.
This only happens in the short distances (100m - 300m) where maximum leg drive/power is being used at a high stroke rate.
The experience is very off-putting! I was going for to beat my 100m record, pace after 3-4 strokes 1:14 then suddenly this uneasiness that the seat was going to leave me, so that put an end to the row.
I hit with the legs first and keep the arm pull as low as is comfortable possible, but still, the feel of ‘losing the seat’ is there. This, of course, impedes the performance big time! I'll be in the 80+ HW class in a few months time.
Have you any suggestions to rectify this? Kind regards Ernest.
Bravo Ernest for your enthusiasm and the example you are setting that rowing is for every age. Regarding your position, could it be that you're not leaning forward enough and you arms straight? If you are sitting too straight or leaning backwards at the drive (and not keeping your arms straight), you will be pushing yourself off the seat.
I am 72 and a LW (1.78 and 74 kgs). What is your split for 1,000m row?
I would like to achieve 1:54.7/500m (3:49.4/1000m) to beat the Greek indoor record for my age group.
Hello Saul, thanks for coming back to me! I have considered what you said, but I don't believe it's any of these things outside the angle that my legs are put in because of the lower placement of the foot. if you take into consideration the weight which I'm pulling at the first 3 strokes (I hold the WR in my category for the deadlift" 210kg. 75+, 100kg BW) have pulled 220kg since then! So I can create a fair amount of pull, I also hold the WR for the 75+ HW; 100m row @ 15.8sec. you can check this on the Concept rankings and records.
I can't give you the split for the 1000m as I haven't done any distance rowing for some time and at this point in time I'm in training for the World Masters Athletic Championships to be held in Spain in Sept. I will be entering 4 disciplines; i.e Shot Putt, Discus, Hammer throw and Weight Throw. So at the moment I only use the Rower for a warm up and no serious rowing.
Hi Ernest. You are truly world class !!! For 100m, I am around 3 secs slower than you. Can you tell me at what stroke rate and damper setting you achieve this?
You have given me an incentive to try a lot harder at the shorter distance.
I have never used weights and it seems that they may help me to gain power?
Hi Saul, for the 100m sprint the setting is always 10, using the lower settings doesn't seem to get a good time. my stroke is about 65. I feel that weight training is a necessity and again the type of training has to be specific to the 100m and then different up to the 2000m. Take for instance the 100m. The best weight resistance for it is the Deadlift. Look at the two movents, (rowing and deadlift) how alike they are except for the arm pull. I do fast heavy single deadlifts always starting at a good warmup weight. One needs that fast POWER start in the 100m, miss that and you have lost it. same as the 100m track event.
There are other resistant rowing exercises which also include the arms. As for other disciplines weight training has to be specific.
Then again if you have never done weight training you should start with an overall body development for 2-3 months before entering into the specifics.
Hope this is of some help!
Hi Ernest. Thanks for your speediest reply. I have seen your record video where progressive weights are added, and your C2 world record at 100m 70-79 age group ! I am humbled to be speaking to a champion such as yourself.
From what you wrote above, I calculated that for 100m, you complete some 17 strokes and 5.88 metres per stroke; I am much slower at 12.8 strokes for the distance and 7.80m per stroke at damper setting of 5 (LWT 178cm/74 Kgs).
Thank you so much for the hints. I will try your various pointers to get the explosive power up.
10 years ago I used to row for 1.5 hours (20k) at damper setting 10 but now, at 72, I find it too taxing.
Ernest, all the best and I will keep an eye out for you.
Can I make the angle more oblique till this joint touches the ground ?!!
re metaphysics of rowing: without a blade to place, does the term "missing the catch" have any meaning on an erg-o? the C2 mechanicals seem to have a built-in "lag" feeling of an inch or two under certain settings and conditions: the effect of the one way bearing in the flywheel is that the sprocket with the chain on it doesn't begin to drive the flywheel until the rpm of the sprocket exceeds that of the flywheel. Then there is the additional question of catch philosophy: the American gorilla school of sweep's practice to slam the catch v the Continental finesse school of scull's practice to tease the catch with a brief moment of foreplay
Continental means you don't murder your back
Possibly a complete novice question but should I be strapping my feet in on not?
Yes.
What was the name of that App?
Can I put my phone on the dynamic erg to record for rowing in motion app
Yes it works really well especially when using the catch duration metric
You need subtitles, sir, for the hearing impaired, please? Thanks.🙏
9:50 The instructor’s mid-to-upper back looks much more rounded forward than the model’s. Is that a bad thing or does it not matter?
It's bad. Keep your back straight
It’s your lower back you want to keep straight. Look at Hamish bond: he has a straight lower back but more rounded upper back
I didnt quite understand the "connect to the flywheel" part. :(
Basically you just need to quickly take up the slack in the chain at the catch and get the flywheel speeding up as soon after the change of direction as possible.
あぁいい音
жаль субтитров нет(
The movie is excellent, TH-cam streaming sucks.
"Core turned on" - I'm afraid doesn't mean anything. Are you saying to 'engage' the core ? By engage I mean that you 'brace' it, as though you're ready to take a punch to the stomach ?
great video