I focused on this tonight on a 30 minute row and I noticed immediate results! Dropped my average split by 6 seconds and rowed 300 meters farther than I normally do in 30 min. And it didn’t feel harder! Thank you for an awesome video!!
If the heels are raised, start by pushing those down. It immediately takes the slack out of the chain. Also, using the power curve on the monitor helps a lot as it will clearly show if the initial acceleration is strong enough. It might also be relevant to keep in mind that when rowing with a low damper setting, the flywheel will be spinning relatively faster when you arrive at the catch position. Thus, an even quicker turn-around and acceleration is required in order to catch up with the wheel and start putting power into the stroke.
This is my sixth year rowing like a master (in my thirties, I started at 29) and every trainer I have had, made emphasis on this. They all saying "attack must be more direct"... I do the same mistake yet but now it is my homework. You are giving to me useful advices and two good drills. Thank you!
I have been using the C2 for almost 2 years now, so still a novice. However, I come from a distance coaching background, so my goal during each session was always, how can I "coach this" compared to what I was being shown or told by the instructor. I started a beginner's class to work on and refine my personal coaching skills, thereby improving my own technique. Here was my very similar revelation! I teach 1 "complete" stroke. That is, we start at the release and do a complete "loop" if you will with zero time at the catch, Stopping again at the release. So many instructors, start at the Catch, stop at the release, and stop again at the catch. 2 separate strokes....wrong. Your way, is Exactly what we should practice over and over. Bravo Shane!...uh, as always.
I hear you but it is who he is and is part of why he is so engaging and real. He has so much to say. I love listening to Shane. Starts to feel like a friend as it isn’t just about the rowing tip. It’s more than that. Trust is built through engagement. IMO
This has been so helpful. I'm a beginner rower (4 weeks now) and starting with an hydraulic rower (wanted to make sure I loved rowing before making a bigger investment). The hydraulic has that slack you're talking about. I thought it was a defect. Guess not. I am so happy to know I just need to continue working on my technique. btw: I'm so glad I found DH and your coaching. You've really helped me get started, stay focused, and keep improving.
Really like this explanation. I especially like the cimment about the different algorithm for each machine and how you can't compare the times of the same distance on different machines. I have a low-end Sunny water rower and it takes me about 3:50 to go 500m. I am small person, 5'2" 110, not super strong. Anyway, I use a lot of leg power but still can't come close to 2 minutes for 500m. I was thinking me machine is horrible. I am sure part of the issue is technique. But thanks for the other info about rowers.
Remembering when my rowing coach in school made me and my friend do the top quarter drill for probably at least half an hour solid, the next day our lats were so sore we were trying to use the backs of chairs as a desperate replacement for a foam roller 😂 When watching this video though I realised that all these years later, even after a huge break, my catch still feels really strong always
I know exactly what you mean. Once you experience it a few times, you realize, as you said, that you are doing more, much more, with less. That's because indeed you are! The reason this happens can be explained through the laws of physics and conservation of energy. You are basically becoming more efficient by wasting less energy. The other variables remain the same but for every unit of time there is quantitatively an increased in performance with a proportional decrease of perceived effort. In one word, we improve our rowing by becoming more efficient...and there is no other way.
I focused on this for my 45 minute “just row” (I know, I’m a masochist), and it improved my average pace by three seconds per 500m! Edit: my stroke was also a tiny bit lower
Thanks for this. St. Patrick's Day next week is a landmark birthday for me. I have been moving towards breaking a 5,000m rowing mark for the past six months, understanding that aging is cruel, and my opportunities for breaking through my PB are slowly fading. I'm hoping that what you've imparted here will provide me that little bit more _oomph_ to get me to where I want to be.
Great suggestion! I don't actually teach it anymore because the usefulness of it vs how much people flame out using it doesn't work in most peoples favor.
2 days ago i was scratching my head trying to figure out to how to pull some of that slack out when my rate dips below 23 I feel 12+inches of dead chain length! Thanks Shane! I'm still tinkering with my timings/stroke. Really appreciate the form drills!
I think it's important that mention that you need to ensure that your machine is well maintained and the shock cord is not stretched as this will make it more difficult to get that connect.
How much should the water tank be filled ? 1 is the lowest, 6 is the highest. For tension or whatever it's called...fans have settings from 1-10 and people say that they keep it between 4-6 to simulate water. So how much water do you fill in water tank ?
Hello Shane, i have tried few your workouts. It's cool. But i want to ask you help. Could you suggest me your really advanced workout to make burn fat really hard :). In past i was training crosfit so after few your workouts it was really hard to keep my heart between 140-160. Would be great to get your suggested your workout (video) which one will kill me :D Thank you in advance. KEEP GOING YOU ARE AMAZING!!!
excellent tips Shane. I also noticed this happen at the back of the stroke as well. I always try to think that when I finish the stroke and the handdle touches my body, that I instantly start the handdle forward into the recovery. Like the handle is hot lava and I don't want it to touch me for to long. If I start slowing down and taking even a short pause at the back of the stroke, I definitely go slower.
Ok, one thing I don’t quite get: How is pausing slightly at the catch different than going slower on the recovery (like in 1s drive, 4s recovery drills)? I’ve also played with releasing my hands quickly (faster than closing the hips and then bending the knees) and that also helps increase the pace. There are times where pausing slightly at the catch (the opposite of the tip in this video) allows me to put emphasis on a harder drive. Maybe that is because my form was bad and this allows me to focus and correct? Just trying to reconcile how to think about this!
I am seriously concerned. All law enforcement areas are going to a 2k row and I'm new to rowing. I got 9:58 on my row and I need a maximum of 7:50. Is it possible to cut 2 min in 2 months of training?
AHA! so that explains the momentary feeling of "nothing" when pushing back from the catch I notice in all too many strokes, regardless how hard I push.. It's the turn-around timing.. d'oh.. **brain explodes**
@@DarkHorseRowing just did a 5k paying attention to this. As someone who's never done a sub 20mins 5K I'm now so damn close I can smell it. My time dropped from 20:43 to 20:17 and I felt there was more in the tank. But wanted to get the technique right first (still needs work to get it consistent) .. That this little item makes so much difference. Wow. Thanks.
This was awesome as always. I recall you mentioning this concept in prior videos and have been actively thinking about it. You're spot on when you say that it doesn't take more effort, but takes more thinking. It is true, however sometimes that extra thinking during a hard workout is exhausting! I'll say when I have streaks where I am kind of nailing this faster turnaround I find that I can better control my split rather than it jumping around 3, or 4 split seconds. Also, the slight faster turnaround engages the lats a tad more and I find that I can every so slightly increase recovery time. Side question: Have you ever rowed on an RP3? How do those splits compare and what is that experience like? -Chris
I have, they aren’t really comparable and I haven’t seen anyone be able to give a credible cross machine comparison on splits but feel wise they’re just very different. The static Erg always feels heavier and more human powered, the RP3 is much lighter and more dynamic in its movement. You’re working WITH the machine to go fast not against it like a static can feel at times.
Fast twitch ≠ higher intensity. And what we're talking about can be a tradeoff from excessive power needs to lighter speed. Overall stroke rate doesn't have to be higher either.
We haven’t gone much further with it. Surely it won’t be much of a race as we all know Cam would take the cake. Might figure out a row together in some way though!
Got it. There is one c2 at my gym that doesn’t always engage at the catch. The result is the handle smashes into my shins. Is it me or the machine. Never happens at home on my C2
If it isn't happening on your machine at home then it's likely that the clutch is fried on the one at the gym and probably needs replacing. Especially if it's intermittent.
First 5 mins are content free. Love your form, love your videos, but if this was the first of your videos that I saw I wouldn't have watched your other ones.
Love your videos. They motivated me to record my progress in rowing for thirty days. Please check it out and let me know what you think about my form and numbers. I’m 6’2 and 35. Prior college athlete, but now a dad.
It looks like your feet in WaterRower are a bit too high. I put my heels on the bottom of that slanted board. Only my toes are under the strap and it seems better. I don't know why they are mounting it so high.
content starts at 5:15
I focused on this tonight on a 30 minute row and I noticed immediate results! Dropped my average split by 6 seconds and rowed 300 meters farther than I normally do in 30 min. And it didn’t feel harder! Thank you for an awesome video!!
If the heels are raised, start by pushing those down. It immediately takes the slack out of the chain. Also, using the power curve on the monitor helps a lot as it will clearly show if the initial acceleration is strong enough.
It might also be relevant to keep in mind that when rowing with a low damper setting, the flywheel will be spinning relatively faster when you arrive at the catch position. Thus, an even quicker turn-around and acceleration is required in order to catch up with the wheel and start putting power into the stroke.
Video start 6:00
This is my sixth year rowing like a master (in my thirties, I started at 29) and every trainer I have had, made emphasis on this. They all saying "attack must be more direct"... I do the same mistake yet but now it is my homework. You are giving to me useful advices and two good drills. Thank you!
I have been using the C2 for almost 2 years now, so still a novice. However, I come from a distance coaching background, so my goal during each session was always, how can I "coach this" compared to what I was being shown or told by the instructor.
I started a beginner's class to work on and refine my personal coaching skills, thereby improving my own technique.
Here was my very similar revelation! I teach 1 "complete" stroke. That is, we start at the release and do a complete "loop" if you will with zero time at the catch, Stopping again at the release. So many instructors, start at the Catch, stop at the release, and stop again at the catch. 2 separate strokes....wrong. Your way, is Exactly what we should practice over and over. Bravo Shane!...uh, as always.
I hear you but it is who he is and is part of why he is so engaging and real. He has so much to say. I love listening to Shane. Starts to feel like a friend as it isn’t just about the rowing tip. It’s more than that. Trust is built through engagement. IMO
Oooh! Great to see you on a WaterRower because that’s what I use and so this really connects. Thanks!
Infinity loop illustration helped me get my brain around the process. Thank you!!
It makes sense this would work because whenever my mind wonders the pace slows with it, until I refocus again. Definitely will try this. Thanks
I applied this same idea on my Skierg. It made a terrific difference!
This has been so helpful. I'm a beginner rower (4 weeks now) and starting with an hydraulic rower (wanted to make sure I loved rowing before making a bigger investment). The hydraulic has that slack you're talking about. I thought it was a defect. Guess not. I am so happy to know I just need to continue working on my technique. btw: I'm so glad I found DH and your coaching. You've really helped me get started, stay focused, and keep improving.
New rower, that really makes sense on how to improve my stroke
Thanks for demonstrating on a WaterRower.
Any time!
Really like this explanation. I especially like the cimment about the different algorithm for each machine and how you can't compare the times of the same distance on different machines. I have a low-end Sunny water rower and it takes me about 3:50 to go 500m. I am small person, 5'2" 110, not super strong. Anyway, I use a lot of leg power but still can't come close to 2 minutes for 500m. I was thinking me machine is horrible. I am sure part of the issue is technique. But thanks for the other info about rowers.
Remembering when my rowing coach in school made me and my friend do the top quarter drill for probably at least half an hour solid, the next day our lats were so sore we were trying to use the backs of chairs as a desperate replacement for a foam roller 😂 When watching this video though I realised that all these years later, even after a huge break, my catch still feels really strong always
Thank you brother 👊🏾
I'm going to focus on it!!
This is awesome! I needed this for a 500 M challenge…thank u
Glad it helped!
I know exactly what you mean. Once you experience it a few times, you realize, as you said, that you are doing more, much more, with less. That's because indeed you are! The reason this happens can be explained through the laws of physics and conservation of energy. You are basically becoming more efficient by wasting less energy. The other variables remain the same but for every unit of time there is quantitatively an increased in performance with a proportional decrease of perceived effort. In one word, we improve our rowing by becoming more efficient...and there is no other way.
I focused on this for my 45 minute “just row” (I know, I’m a masochist), and it improved my average pace by three seconds per 500m!
Edit: my stroke was also a tiny bit lower
I noticed this when I was learning how to use my legs more instead of 60% on biceps and 10% legs😄. Good to know what’s behind it.
Thanks for this. St. Patrick's Day next week is a landmark birthday for me. I have been moving towards breaking a 5,000m rowing mark for the past six months, understanding that aging is cruel, and my opportunities for breaking through my PB are slowly fading. I'm hoping that what you've imparted here will provide me that little bit more _oomph_ to get me to where I want to be.
Happy birthday! You've got this and hope it helps!
Awesome as always, can't find you on strava!
Great Video!...Would you be able to do a video covering "Sprint" Start technique!?
Great suggestion! I don't actually teach it anymore because the usefulness of it vs how much people flame out using it doesn't work in most peoples favor.
Thanks mate, very useful!! ✌
2 days ago i was scratching my head trying to figure out to how to pull some of that slack out when my rate dips below 23 I feel 12+inches of dead chain length! Thanks Shane! I'm still tinkering with my timings/stroke. Really appreciate the form drills!
YES! Love that you were already priming yourself to learn this bit.
Great work 👊💥
I think it's important that mention that you need to ensure that your machine is well maintained and the shock cord is not stretched as this will make it more difficult to get that connect.
We do these drills on the water as well
How much should the water tank be filled ? 1 is the lowest, 6 is the highest. For tension or whatever it's called...fans have settings from 1-10 and people say that they keep it between 4-6 to simulate water. So how much water do you fill in water tank ?
Hello Shane, i have tried few your workouts. It's cool. But i want to ask you help. Could you suggest me your really advanced workout to make burn fat really hard :). In past i was training crosfit so after few your workouts it was really hard to keep my heart between 140-160. Would be great to get your suggested your workout (video) which one will kill me :D Thank you in advance. KEEP GOING YOU ARE AMAZING!!!
excellent tips Shane. I also noticed this happen at the back of the stroke as well. I always try to think that when I finish the stroke and the handdle touches my body, that I instantly start the handdle forward into the recovery. Like the handle is hot lava and I don't want it to touch me for to long. If I start slowing down and taking even a short pause at the back of the stroke, I definitely go slower.
Great tip! Our inner children all know to stay away from that hot lava!
Mind blown! Wish I had picked up this tip last year when I first started! Can’t wait to experiment with this.
Ok, one thing I don’t quite get: How is pausing slightly at the catch different than going slower on the recovery (like in 1s drive, 4s recovery drills)?
I’ve also played with releasing my hands quickly (faster than closing the hips and then bending the knees) and that also helps increase the pace.
There are times where pausing slightly at the catch (the opposite of the tip in this video) allows me to put emphasis on a harder drive.
Maybe that is because my form was bad and this allows me to focus and correct?
Just trying to reconcile how to think about this!
oooh, you're on a waterrower! Interesting!
Yes I am! Always playing with different machines
I am seriously concerned. All law enforcement areas are going to a 2k row and I'm new to rowing. I got 9:58 on my row and I need a maximum of 7:50. Is it possible to cut 2 min in 2 months of training?
Curious! Did you get your 7:50?
AHA! so that explains the momentary feeling of "nothing" when pushing back from the catch I notice in all too many strokes, regardless how hard I push.. It's the turn-around timing.. d'oh.. **brain explodes**
HA! It's crazy how easy of a fix it will be for you. It helps to really slow down as you get to the catch so the brain can focus on a faster "twitch"
@@DarkHorseRowing just did a 5k paying attention to this. As someone who's never done a sub 20mins 5K I'm now so damn close I can smell it. My time dropped from 20:43 to 20:17 and I felt there was more in the tank. But wanted to get the technique right first (still needs work to get it consistent) ..
That this little item makes so much difference. Wow. Thanks.
This was awesome as always. I recall you mentioning this concept in prior videos and have been actively thinking about it. You're spot on when you say that it doesn't take more effort, but takes more thinking. It is true, however sometimes that extra thinking during a hard workout is exhausting! I'll say when I have streaks where I am kind of nailing this faster turnaround I find that I can better control my split rather than it jumping around 3, or 4 split seconds. Also, the slight faster turnaround engages the lats a tad more and I find that I can every so slightly increase recovery time. Side question: Have you ever rowed on an RP3? How do those splits compare and what is that experience like? -Chris
I have, they aren’t really comparable and I haven’t seen anyone be able to give a credible cross machine comparison on splits but feel wise they’re just very different. The static Erg always feels heavier and more human powered, the RP3 is much lighter and more dynamic in its movement. You’re working WITH the machine to go fast not against it like a static can feel at times.
Hello sir, any force curve graphically on monitor of it like concept2 ?
That’s a nice lookin water rower
But faster movement, means higher intensity? Which equals to more watts? Which basically means higher effort?
Fast twitch ≠ higher intensity. And what we're talking about can be a tradeoff from excessive power needs to lighter speed. Overall stroke rate doesn't have to be higher either.
@@DarkHorseRowing Thank you. Learning a little every day :) Thank you for a super channel and constant inspiration!!
Who makes that nice shirt you are wearing please
So, is this race between you, training tall, and cam really happening? 👀
Wait, is this really a thing? 🍠🍠🍠 -Chris
We haven’t gone much further with it. Surely it won’t be much of a race as we all know Cam would take the cake. Might figure out a row together in some way though!
@@DarkHorseRowing plz do we gotta see this 🚣
@@DarkHorseRowing the cake is a lie.
This would be awesome!
Got it. There is one c2 at my gym that doesn’t always engage at the catch. The result is the handle smashes into my shins. Is it me or the machine. Never happens at home on my C2
If it isn't happening on your machine at home then it's likely that the clutch is fried on the one at the gym and probably needs replacing. Especially if it's intermittent.
Momentum
First 5 mins are content free. Love your form, love your videos, but if this was the first of your videos that I saw I wouldn't have watched your other ones.
Love your videos. They motivated me to record my progress in rowing for thirty days. Please check it out and let me know what you think about my form and numbers. I’m 6’2 and 35. Prior college athlete, but now a dad.
what's up w/that shirt
Faster catches
It looks like your feet in WaterRower are a bit too high. I put my heels on the bottom of that slanted board. Only my toes are under the strap and it seems better. I don't know why they are mounting it so high.
Is my phone broken or is that not a c2?
You would be correct.
It's an Ergatta (WaterRower base + connected smart display).
Nineteenth
20th
First
🏆
I love rowing don’t take me wrong. But it’s not a rocket science and you don’t really have to pause and think and do all the math 😅