Why You Shouldn't Lift Your Heels on the Concept2 Rowing Machine
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- เผยแพร่เมื่อ 15 ก.ค. 2024
- We're here to tell you why you STILL shouldn't lift your heels why you're on the machine! Is it generally accepted to lift your heels in the sport of rowing: yes. Can you lift your heels and still perform the rowing movement properly: yes.
Is is appropriate to lift your heels when you're teaching someone for the first time how to use the rowing machine: NO.
Why? Because the minute that you allow someone to lift their heels, the hips slide underneath the shoulders. The minute you put someone's heels down, you eliminate the possibility of them putting their hips behind the shoulders. Does it shorten the stroke? Sometimes. BUT, we're teaching them good movement.
Heels down teaches them how to press through the entire foot and how to press through the heel and engage the posterior chain. It doesn't dominate the posterior chain, but it helps overcome one of the biggest learning hurdles to the machine: the catch.
By teaching good movement patterns, you can improve over time when flexibility increases, or they lose weight, or they get more range of motion. But good movement practices MUST BE ESTABLISHED FIRST.
Once someone commits to the technique and understands how to press through the entire foot, then we'll allow them to flash the heel with a purpose. Not just "because" rowing says so.
For greater detail, coaching cues, and points of performance, train with us at www.darkhorserowing.com
Dark Horse Rowing is built for indoor rowers and gyms who want to use the rowing machine as a tool for their training, workouts, weight loss, and recovering from injury.
You'll get workouts, coaching, and support all around the Concept 2 rowing machine. This is THE place to get great workouts and understand the rowing machine.
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I’ve watched dozens of rowing videos over the past month as I attempt to move from “beginner” to “intermediate” status. This is hands down the best one. My goal is to be able to row in front of my daughter - a former coxswain and national NCAA medalist - without making her wince.
You can do it Donna! I seriously love that goal, how cool.
Man oh man. I just tried this and my timing has improved significantly. Thanks for giving the good advice.
2 weeks in with a new Concept 2. Your coaching has been brilliant. Thanks so much. Progressing nicely . Cannot recommend your videos enough.
Thanks for the video! Feels so different with heels down. I found my breathing was so much better this way. I was rowing heels up and ended up pressing my chest to my thighs at the start of the catch. Heels down eliminated that and I was able to hold pace for so much longer and really commit that effort to the stroke.
This is such good coaching. Really appreciate this generous and well-articulated instruction. Thanks so much...
Thank you Adarrylw! Glad it's helping.
Thank you so much! I am a first time rower and I really appreciate the tips and instruction. This video was super, super helpful!
I love this guy's intensity
This is a great video and so true Yes, all newbies lift their heels in the beginning and use the ball of the foot to push. Utilizing the whole foot creates a better pull and wastes less energy and stops bad form ..
I've been rowing competitively for over 20 years. This is great advice for beginners.
Thank you! I’ve been having a problem with the proper catch position. Heels down helped indeed. The slide does become shorter but it does give a better workout on the muscles not to mention proper posture. Hopefully my flexibility improves on the legs to get a longer stride.
Finally I got a good clue. Started with a Concept a week ago. Learning from you, discovered my inappropriate mistake. Best regards from Portugal👏👏
I dig it!! As a CF coach, I've started teaching new members to row using the 5-10-15 you showed in the banded row, just without the band. It works well with the calorie display to show how little the arms do, how much the back adds, then the huge change in cals/hr that the leg drive contributes. Thanks for the videos!!
Hell yes! This is a great use of that drill and a wonderful addition that you were able to mold to use for your own. We'd love if you could film your group doing this and tag us on IG so we could see it in action! It's all about using what you see and making it your own. Fantastic work.
I strongly agree with you on this issue....I used to lift heels while rowing resulting a blisters and Achlis tendonitis......
Just a year ago i wached one of yours videos on how to row without lifting heels and i got benifit from that..
Thanks
Just put my concept 2 together today, abd cracked out 10k over multiple sets
Watched this video because I lift my heals, then worked out that i have a good catch already
Haven't really rowed much since one season at highschool 40 years ago..
Thanks for the video
I liked and joined
So helpful! Love it! Really great explanation and teaching.
I used to row in high school (now in my 30's). I really loved the workout. I kept doing it off/on throughout the years.
About 6 years ago I had an inguinal hernia repair w/ mesh, not long after I began real deadlifiting. Initially it was fine and I was rowing again a few months later. But one day I felt a rip in the mesh site when doing a stair running routine. The pain was horrible and incessant. Even at rest, it would spasm all day long. It did this for almost a year. Forget athletics, it hurt to even mow the lawn or roll over in bed. I could hardly even function in day to day life. It was extremely difficult on me and my family, and I would writhe in pain just sitting at my (office) job. As a former athlete, my self worth plummeted.
I have since improved to the point where I can cautiously approach basic exercise. Weight lifting still sends me into spasms, but strangely, rowing seems to be tolerable. I got an erg a few days ago and have been easing into things again, like the good old days. So far, so good. My numbers are laughable but I'm just happy to find something that I can do after years of debilitating injury. Cheers to the rowing community.
Good for you! I have a congenital issue with my foot and likewise have struggled not being able to run, hike etc. after doing so for so long. The erg is helping me physically and mentally a lot. Good luck!
Hope both of you have been able to continue your journeys and continue in good health!
Thank you for the tutorial video. I have been grappling with sore calfs and poor hip position at the catch. Making a slight adjustment in my foot straps, moving from a 3 to a 4 foot position has made a huge difference. I barley raise my heels, have good shin position at the catch. The most surprising thing for me is that I am able to extend my reach by about 10 cm because my hips now roll over and allow me to reach further with little discomfort. I have noticed about an average 5% power improvement at the same intensity level. I just wanted to say keep up the good work and that I have learnt so very much from Dark Horse Rowing.
Wonderful to hear Mark! Thanks for checking in.
I'm definitely lifting heels and sliding my butt beyond shoulders (newbie). This was super helpful. Thanks
Thank you mate, great to learn from you!
Very good explanation, very clear, awesome coach
Good class. Well done teacher.
Great video, thank you kindly!
Great video thank you!
For me, I was raising my heels and getting a pain in my right knee. Saw your video and learned to keep my heels down and the pain went away. I am new to rowing as I started about 8 months ago, so this advice helped me greatly. I am still learning to row correctly with your videos and Training Tall videos.
That's amazing Jacqueline! So happy it helps.
Unilateral pain in your knee isn't from your heel position. Something else is going on.
THANK YOU!
Great Advice!! Ur training videos are extremely useful and applicable. On another video you mentioned how much power one looses when lifting our heals or having a bad rowing posture (ie: knees flaring out). I can tell you that by applying all of your coaching, I row Stronger, Longer and Quicker with less wasted motion, endurance issues and soreness during/after rowing - Great Tips, Keep it up & Thanks!!!
We're going to quote you on this Alex! Thanks for checking in.
Smart way to teach a novice. I might use that if I ever teach someone new to rowing.
Fantastic! Well explained!
Spot on coach!!
This is such a good video in every regard (the production/lighting, the teaching information and the teacher. Hopefully there are more technique tips for rowing from Dark Horse Rowing.
Good video and good explanation of your point. My only comment is that as a rower for 9 years now and someone who's very tall who always was always taught to row shorter, make sure that there's an awareness early on that length isn't the bad guy, putting yourself into strong and safe body positions is more important but don't make people be afraid of length because of it. I had to spend a long time relearning how to use the length I have because I was always told that I'll be in a weak position if I try and be too long.
Great point Julien. As we always try to point out and perhaps we missed mentioning it in this video is that, "Length is only good if it's good length"
I used to do CrossFit and my rowing form was pretty bad for a while. Now my form is pretty good. I spent time working on proper form.
Your stuff is really good... this is exactly my opinion... I'd go further and say that IF you can row full length with correct movement patterns with heels down, you should... then you can get on the heels and as a result, the glutes as soon as you connect and don't lose any time rolling through the ball of the foot and onto the heels
Wonderful explanation. Great tip for improving students in a Crossfit class.
Good video. I always lift my heels, mainly due to inflexible ankles from many basketball injuries, but I've been rowing for circa 17 years and average 80-90km a week. Having said that your advice is correct, and should be taught like this to a beginner.
Thanks Stu! Appreciate you jumping in and offering your experience.
It’s not the correct advice at all lol
Great information!
Excellent information as I'm new to this
You are passionate about your topic! Its pleasant to watch you. Thank you for the top. I'm going to use this with my athletes who slide there butt mire forward, past their shoulders. Great to! I wasnt sure how to correct that but now I know!!
Can't wait to hear how it helps!
This is PRECISELY why I teach my athletes to keep their heels down👌🏼position before range of motion
Turning now to rowing in a boat, I teach rowers to recover by lightly pressing the back of their heel against the heel cup, instead by pulling their toes against the inside of the shoe (or foot strap if clogs are used instead of shoes). Lightly drawing against the heel cup pulls the boat underneath the rower, and avoids any pressure from the sole of the foot against the foot stretcher (i.e pressure which would stop the run of the boat) before the blade is dropped into the water. If the heels are engaged against the back of the heel cup during recovery, leg drive is applied by using hamstrings and gluteals, rather than quads. Feedback is that the rowers feel a lot more relaxed and, as you say, that leg drive is through the whole of the foot, not just the ball of the foot.
subscribed.. great videos, very technical and very helpful.
Love it and welcome to the crew N.I.
Hey guys at DHR,Thanks for your technique tip on heel lifting.I'm a big skierg user and it's the complete opposite! Heel lifting(and I have to add bent arm as opposed to straight arm pulling to this) has slashed my times beyond belief......8:36 down to 7:44 for 2k
Yes I know this is a row vid but looking forward to more Skierg vids, you promised!!!
,loved the one with Josh Carlson
Fantastic Spanner, that's why we love the SkiErg so much, it's the complete opposite of the rower and such a complimentary exercise!
i row for fat loss/toning and general fitness, and there is no point extending the ankles/heels for drive range if all your targets are is to exert yourself, just have good form so you dont get any injuries or RSI and keep that heart rate up
There are plenty of reasons for reaching full extension, whether for performance or fat loss. Full range of motion will develop better movement pattern and exactly as you’re saying worry about form first and getting heart rate elevated.
As someone new to rowing this is very helpful, heels up at the beginning of the stroke was/is one of my biggest problems! I didn't even realize how it affects the whole stroke. Well explained, ty
Well, this perfectly describes my beginner technique *facepalm*. Also, I just figured out last night that I can actually tilt my torso slightly forward in the catch, and backward to extend at the end of the stroke, and also that I should actually be engaging my core when rowing. Who knew there was actual technique to using the rowing machine? (I didn't until just now, but I really should have known)
Im a beginner. I noticed its a much harder workout keeping the heels down. I like it.
It's definitely a mental challenge until it becomes habit. Remember though over time, you can allow the heels to lift, it's just keeping them down helps you train how to push using the whole foot, not just the toes.
posterior chain, huh kettlebell training I will implement too.
Thx!
Yr Wlcm!
Cheers young blood...
I don't even own a rower, they're sold out everywhere. But I've been watching rowing vids during lockdown, and I'm telling ya.... when I get one, I'll be rowing like a technical, efficient, mf!! Thanks for all the advice for people like me.
DH, Great topic and as always it’s well appreciated. Good news for you I’m about to buy a C2-D brand new from amazon using their financial program. Is it a good idea to use amazon’s choice? Pls give me your feedback on it. Thxs a lot.
Heels Down.....just like a perfect SQUAT....who could possibly argue with the ergonomix of this. It's a perfect "grammar" for the stroke. Luv it. I'm a newcomer to this "sport" and this very accurate coaching directions is just what I want to see. I never paid any attention to this machine in the gym until recently. It was "waiting" for me......mwahahahaha
HA! Well played Adam and I'm so happy you see the "connection" between them.
Rowing isn't squatting. Closer to jumping. Stop the madness.
Thank you for this video I’ve been trying to figure out foot placement following my left knee injury or lack there of because I don’t work out so my left knee just felt like it was locking but after physical therapy he showed me a few workouts and that seems to help but my foot placement on the rowing machine always makes my knee tender I’ve been pushing from the ball of my foot to the center to the heel. 🤷🏻♀️ Im like why don’t I feel the strength in my legs
Great video. I am inclined to lean back too early at the catch as you demonstrated. It feels like that helps the force of my stroke, but oddly it doesn't show up on the monitor. Heels down stopped the lean, put some spring in the legs at the catch, and showed up as a slightly more powerful stroke. Thanks
You got it Kevin and great kinesthetic awareness!
On the theory I agree with but like a lot of people I have short Achille Tendons
Also you should through back your hands more quickly when your body is beginning to go back on the front (you should gain 2 - 3 seconds / 500 meter time)
Wunderbar
Is there a way to fix using my right half of my body more than my left when I row? or is that just typical for a right handed person?
A have limited motion in my right ankle due to an injury. Past a certain point the damn thing locks up and I have to lift my heel. But the concept 2 seems to have the angles different than on the Matrix which they have where I go...
Try jumping - squat down, then jump. Do it a couple of times, then notice where your heels are before you jump: do you get higher when your heels are on the ground the instant before you jump?
Try lifting your heels off the ground before you jump. Did you get as high as you did when your heels were in touch with the ground the instant before you drove through your legs and jumped?
The take home lesson: work on getting flexible enough through your thighs, calves and ankles to drive through your heels as well as through the balls of your feet; that is, start the drive when your heels are still in contact with the foot plate
Also because it will give you some terrible blisters haha, great video thanks.. I’m a rookie and this helped a ton!
Awesome A.W. And yes, the terrible blisters are NO fun.
Awesome video, makes logic. Now you can reply people from the video with the green elastic band by just linking this video :-)
I have short Achilles heel tendons, I literally can’t do it, similar to squatting: there would hardly be any stroke left.
Great video!!!
Thanks Danielle!
Long time rower doing Crossfit for first time. Crossfit athletes work really hard and deserve to produce more power with their rowing. I have held one clinic, I start as well teaching "Good squatting technique is good rowing technique." Crossfit Athletes that can perform a Clean and Jerk, (the one overhead?) understand proper movement. If ankle flexibility is causing them a problem then you just identified a problem with their squat and flexibility. I am for the idea. Novices, if they understand that one concept at the end it is win. They and their lower backs are safer with the knowledge. I believe it can lower splits by resulting in power as well. Can you share the development of the athletes who have adopted this approach and their evolution to a rowers stroke? How many flexibility issues?
Hey DHR, just bought my own concept 2 last week and am struggling through getting my technique right by videoing myself, comparing to your tutorials and trying some of the legs drills you suggested. This video and the comment from Stu about basketball injuries / inflexible ankles had me wondering if you had come across any particular stretches that addressed that kind of ankle inflexibility? In any case this video was very helpful for me to understand the importance of good movement and that I may just have to force myself to stick with half slide catch for the time being.
Thanks for taking the time to share your knowledge with this and all your other videos!
Edit: looking further through your videos I see you have one devoted specifically to my ankle mobility question that provides me with some homework, thank you! Link for the lazy: th-cam.com/video/C51os3TgbaA/w-d-xo.html
Great to hear! Happy you found it KbearTones.
Its easier when your torso is long like yours. I am 170cm, my torso is little shorter and length is so small. I am constantly trying not to bend to much and to lift the heels but its hard.
Once you lift heels too much you are loosing efficiency of the stroke..
can you also explain the best type of shoe to use while rowing with the concept 2 ?
I row barefoot and find it very comfortable.
Generally a shoe with a flatter sole is best. I currently row in using a Nike Metcon DSX Flyknit. You just don't want a lot of cushion because you will lose some power. I have heard barefoot rowing works well on a concept 2. I use a Water Rower and the footplates don't work well barefoot.
I do row on a Concept2 Model D. It takes a bit of getting used to, but after awhile you don't miss shoes at all. Here's a TH-cam video of Josh Dunkley-Smith doing a 5:39.6 2000m in bare feet. th-cam.com/video/XIRSTlpPYxM/w-d-xo.html
We're BIG fans of Inov-8's shoes. Especially the AllTrain (amzn.to/2yYKf6U) or the F-Lite 195's (amzn.to/2AERrSK)
Dark Horse Rowing I love Inov-8 shoes too, my favourite is the Bare-X series and the F-Lites are great too. Also for squats the Fastlifts are an awesome shoe if you want a bit of heel lift.
What's your 2k?
I’ve just jumped over to rowing from being a long term road cyclist,I am really struggling with the heel being flat. Do you reckon due to so much training on a bike,I have probably got short hamstrings which is causing my heels to raise.
Col
Hey Livicol, I actually just addressed your question in our latest live video so go check that out for your answer :)
Dark Horse Rowing thanks Shane .
Hi ! I just got into rowing and have watched pretty much every video there is on youtube on the mistakes made, on the perfect stroke...still, I feel like my legs do not get worked out enough as opposed to my arms. What could I be doing wrong? Thanks!
Hello, I noticed nobody commented and I am no rowing pro. I have, however, been rowing for a few months and noticed that when I started. My issue is I was breaking the elbow too soon and smoking my biceps in the process. I have changed my technique and now break the elbow at the proper time, causing the legs to be much more engaged in the stroke. Maybe you are doing what I was doing and engaging the arms too soon
hi, this is quite late to the party but for those who happen to read it, i would video your form when rowing. Any mistakes are so much easier to see when you can watch your own form and analyse it.
Why did you decide to go with the Concept 2 instead of going with eg. the WaterRower? I'm still deciding between these 2 machines for usage on my apartment.
Verdi Concept2 is the international standard for rowing machines. They last forever and they are the only machines with completely consistent monitors. With worse machines you may pull completely different scores on different machines - any C2 will always give you the same score. All rowing clubs and international teams use Concept 2s as they are made far to a far higher standard. The only disadvantages are price and that they are loud. The only other viable option to a C2 for any mildly serious rower is an RP3 but they are more expensive, more fragile and louder but they feel much more like rowing on the water.
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 !
Wish you had made this video sooner. i had a big ankle injury because i forced too much with the heel
Never heard of this happening, would love to know more behind the story here.
is it possible for me to lose weight by having someone else to row for me while i sit on the couch, watch netflix and eat ben and jerry's ice cream? i will remind them to keep their heels down.
Your coaching prowess will surely shed the pounds.
I’ve just started Rowing again... 10 year Break. Is it Normal to have aching in the shoulder blades.? Thanks
Is it not normal; there shouldn't be pain in your shoulders. Power comes from the legs by driving through the heels, so relax the upper body and focus on having a good motion instead of ripping on the chain.
Awesome... Thank you, I will do just that. It was the PT at the Gym., that gave me the intel....👋
So I tried this for the first time yesterday and sprained my left ankle. I guess I pushed too far.
Thanks for clarifying that. I noted that you always taught not to lift your heels yet in nearly all videos you actually lift your own. Now can you explain over reaching? You seem to over reach yet you also teach not to over reach. Is it because of your arm length?
Definitely, as having rowed for many years we all have our issues. My giving of T-L Junction tension is an issue I've had for years and struggle to maintain that spinal flexion point as I know it's not ideal but with fatigue that junction point tends to give way. Excellent call out Garry.
Why do my knees hurt after rowing?
My achilles burn when I use this machine.
Yeah, but it feels good doesn't it? When I step off the C2 after a good workout I feel like I could lift a car.
Sounds good in theory... but watching videos of people like a Steve Redgrave, James Cracknell, Matthew Pinsent- some of the best rowers of all time- they all lift their heals on the ergo. And if you're not very flexible like me, then keeping your foot flat really limits the length and power of the drive phase. Ok, so I could do with getting more flexible and loosing some stomach weight, but still, not sure I'll ever be better off not lifting the heal.
How tall are you though? Because when you sit on the concept 2, it looks small
6ft 3
Like Carl said.
🤔
Instead of holding the handle on top can i hold or underneath and pull?
Moriera Gaucho no don't
I cannot keep my heels down
The comment "those who never tune into good rowing knowledge, I'm talking the gym goers, the Crossfitters"😒😒 what's that about? As a Crossfitter that looks to you trying to tune into good rowing knowledge feel like it was kind of uncalled for. What was that supposed to mean?
Mathew, I think you mis interpreted that. Most gym goers don’t know how to row because they’re not rowers. No fault of their own. That’s why people come to our channel, to learn. There wasn’t any shaming there, it was a statement of fact.
I have taken all the medications and conferred with several physicians, and yet my feet still is in pain. The soreness got a lot worse that I had to take pills every 12 hours only to be freed from the unpleasant sensation. The circumstance was so horrible. Fortunately, my disorder became better when I started adhering to this plantar fasciitis treatment , Sαnzoka Mula (Go ogle it). I am very happy that I no longer experience the pain caused by the disorder.
Yeah, definitely keep your heels down, My son screwed up his foot by not keeping his heels down. Don't make the same mistake.
Novices: Do NOT follow this advice! Instead, Learn to row properly.
Reasons to NOT row heels-down:
• Trains you into a pattern that does not help you get better times and is harder to break than learning to row properly (natural heel lift at the catch)
• Shortens the reach which trains the muscle power for a shorter stroke (i.e. weakness when you eventually learn to row properly at full stroke)
• Shortens the reach which surrenders an opportunity to stretch your body into a full reach
• Needlessly overstresses the Achilles tendon that increases the risk of injury
As a novice myself, I am a little confused as to if I should lift my ankles. As I have tested for myself; keeping my ankles down does keep my spine more straight and more lean at the catch, however you make a good point that this shortens my stroke significantly.
Sorry Stephen Dee but that is just nonsense. Novices shouldn't be thinking about better times or muscle power - they should be thinking about proper mechanics. When I rowed in college they started us off with a shortened stroke in the boat, which included heels-down, on the way to learning the full stroke. It's a perfectly legitimate teaching theory: you learn the proper stroke mechanics by breaking the stroke down into its component parts, then breaking those parts down into even smaller pieces, then learning those pieces and putting them all together and practicing until the entire stroke is one fluid motion - and this takes a long time. New rowers don't have to, and most probably shouldn't, try to tackle every detail of the stroke at once. It is far more important that what they do, they do correctly. It is totally appropriate, useful, and good pedagogy to teach novices a heels-down short stroke to start off. Nothing about doing so prevents a novice from moving on to full extension.
First!!
Yup, if they do it the first way, they will tip the boat over get all wet.