Thank you for this. Actually searched for how to stop my feet coming out of my trainers when rowing... didn't realise I was doing it wrong, even a PT watched me and said my form was correct.
Ohhhh gotcha. Yes. This makes sense. I push off on the balls of my feet and it feels tight n twangy behind my knees. Yes, this sounds a great way to train. Thanks❤
Thanks for all the info and videos you put out. I've been using the erg to find my way back to better health and weight loss. Your videos answer any and every question I have before I can post the question.
As a academic rower I agree, but if your gonna row seriously on a distance above 500m it will cause an early exhaustion, because the base of this technique is explosive power of already relatively shortened muscles, making hills up indeed needs a steel calf and really can bump someone knees, but it saves so much energy on distance and gives a pron to hemodynamic, which on trained body can give big results. But what your showing is relatively safe than "heel-up" Technique ".
This is awesome, I have limited mobility in my R ankle from my time in the Army and I've always felt I was doing something wrong despite watching other channel's vids on proper rowing form. Subbed!
I'm curious as to the need to wrench down so hard with the foot straps. Ideally, on water ,you should be able to finish your drive and release the oars with a simple tap down and swing the hands, arms away and rotate of the upper torso over hips to initiate the recovery without the temptation to pull up on the toe straps (even unconsciously) Pulling hard against the straps (or even in your shoes in a boat) causes a slowdown of boat speed and can lead to a too fast slide recovery and crashing into the catch (again, another check on boat speed). I guess for non-rowers it's fine, but for rowers going out the water - I'd suggest trying to apply as much force as possible without the straps even engaged. You'll quickly find the limits of your body opening and arm pull at the finish.
We deal mostly with beginner rowers or athletes that are trying to improve their rowing. Rowing strapless works under 20-24 s/m. At higher stroke rates you need the straps. We encourage athletes to row strapless here and there but most of them need to improve their technique or have more core strength to be efficient in it. So for these reasons we encourage the strapping in. Also on a static erg the movement dynamics and physics are totally different.
On pulling on the footstraps, the great 20th century coach, Steve Fairbairn, used to say (OK, I never met him, he died in the 1930s but was still a huge influence when I learned to row in his system in the 1970s) that the best scullers from the late 19th century used to 'hook the boat past them with their toes' as they slid forward. (They were professionals on the Thames or the Tyne and raced in front of big crowds for large amounts of money and with big wagers on the outcome). Interested in your view on this, Mr Dark Horse! And the great 'Steve' did always aim to provoke what he saw as the rowing establishment and his crews won a great many races. No fool. And by the way, thanks for the great videos. A lifelong insulin-dependent diabetic, I have not rowed on the water for 5 or 6 years now (I am now 66) and now suffer from various other issues, such as atrial fibrillation, so the old obsessions are having to be re-evaluated. I simply cannot do the times (or event the sessions) any more. So what is training for, now that I no longer race? I will never do another PB, sad to say. But I have just bought another C2 after some years of travelling with my wife and want to regain my deep love of the sport. Your videos do help, so keep them up!
This really helped me!! Thank you. I couldn’t figure out why the ball of my foot was hurting the day after a big row session, and now I understand why. Once I used the band like you suggested, my rowing was much more comfortable and I could feel that connection to the machine that I didn’t know was missing. Really helpful!!!
Great video and you answer the burning question I've had since I started following Dark Horse rowing (Love your channel by the way). I've been playing around with your prescibed technique (as you perfectly demo my ball of the foot technique in this vid. lol) but as a Speller sized athlete I feel like I'm giving up at lot of rowing real estate and drive by staying connected through the heels (it seems like the saddle moves less than a foot when I row through my heels.haha). Is there any technique difference between your shorter and taller athletes (aside from stroke rate)? Or is the DH way the best for everyone? *Can't say I've put DH though any serious testing, yet. Just playing around still. So yes, I'll need to do my due diligence at some point soon and find comparable benchmarks between the two (toes vs.. heels).
Brent, all great questions. Your height doesn't affect the way you row. The technique we teach optimizes connection to the machine despite size. At the end of the day, connection beats length. So while you may be feeling short, if you aren't placing the whole foot for the push then you end up missing your power center. Remember, length is only good if it's good length so practice being in better position and making that position as compressed as possible, not just long. Are you on the Dark Horse programming? That would help shine light on it much faster for you.
DH talks a lot of sense and I agree with his methods, however, I find that lifting the heels just an inch or so allows to accommodate the first 30-40cm of the stroke during which we prepare for the actual main part of the stroke, when most of the water work is done.
createcreate34, it indeed does but the bigger issue is that most people take a mile when we give them an inch of heel lift. Our focus is to develop good movement patterns AND THEN improve performance. Mechanics, then consistency, AND THEN intensity. So you'll excuse our sticking to the point of heels down because we want beginners to make sure they establish good habits first and as they learn to be consistent with that THEN we allow the heels to rise slightly.
Thanks for the video its a great help. I'm just starting and very much out of shape, getting lots of hip / groin pain is that to be expected? Thanks for all the help liked and subscribed.
When I row on the machine and we do not lift our heels we call that 3/4 slide as we are trying to gain length. Also the connection to the machine comes from the arms as they are connected to the handles on a machine or the water in a boat
This was exactly what I needed. Ordered a Concept 2 and got it home today. First workout didn't go so well. Am used to a cheaper machine and this was quite a difference. Found it much tougher rowing on the Concept 2. Usually row 40 minutes but was done after 25 on the Concept 2. Going to try and fix my heels with the band idea. I could get away with lifting my heels on the previous machine but on the Concept 2 seems like I will need to have better technique. I have very bad ankle flexibility though but maybe that will fix itself in time if I just keep at it?
Argh@#$!!! I developed a large blister on my right achillies after doing two HM's over two nights... wasn't paying attention to my technique... I really needed to review this video... thanks
The leg drive should be thought of as like jumping. Try jumping with your heels flat on the floor: you will notice it is much harder than jumping using the midfoot / ball of the foot. Rowing is not pushing through the heel it is pushing through the midfoot / toes. The best footwear for erging is to not wear shoes at all. Failing that, shoes should have almost no heel / sole to aid this.
It seems like you were pointing to your hamstrings as a muscle group that contributes to the drive. Hamstrings are knee flexors, and in my opinion, don’t take part in the drive. Let me know where you think I’m mistaken. Thanks.
The hamstrings in a clinical setting are knee flexors sure, but the body doesn’t work in a vacuum like that. Would you also agree that the hamstrings contribute to and are an important part of hip extension? That’s what happens every stroke in an almost simultaneous movement as the leg push, you also have a hip swing open etc etc etc. I get your point but you have to look at the whole of the movement to be able to gather the full understanding.
i started rowing after watching some of your videos, and i have been doing that for almost 2 months now. i lost 4 KG, but boy it is hard! i do 3 times 500 meters with one minute rest and then i do 1 minute on and one minute off. after 5 intervals i am done. i hope to be able to do 2K row some day in the next decade. thanks a lot for your content. its very helpful technically and even more so - very motivating.
i found it hard to row, i felt that i am doing something wrong. so i looked up for videos to learn about the correct rowing technic. this is how i found you over you tube. following that, you showed me what is the correct way to set my dumper, understand drag force, understand intensity and so much more. i have not tried your program. i think i need to work on my "emotional" and "mental" connection with this sport. i hate working out, but i found rowing to be an absolute amazing thing. i am doing it 5 times a week. this is where the "mental" fight starts because i only go to the gym for that rowing machine.. i dont think i am ready for a "pro" program or something like that. i have visited your web site thou and took a pick. i think that once i will stop "over thinking" my rowing and just allow myself to truly enjoy it, i could start a real program. i hope it makes sense. again, thank guys for awesome content!
How can I increase my flexibility in the lower back to increase the length of my catch? I find I loose length if I prevent heels lifting.. also is lifting heals really that bad since its for a split second and once your heal is back on the pedal, you are no longer pushing through the ball of your foot?
Part 1 - Work on hamstring, hip-flexor, erector, glute, and ankle mobility, and yes it may mean for a while you lose some length on the stroke. The objective is to improve connection to the machine on all fronts not just length. Part 2 - Lifting the heels is a deliberate action that can allow for good length as long as the user understands HOW to push through the entire foot. Anyone new learning should be focusing on heels down to understand how to create connection and once the foundation of connection is established, THEN we say heel lift is ok because the person understands how to press through the entire foot. But most newcomers will push only through the ball of their foot if never taught how to press through the heels.
Shane, I do get blisters near my heel when I row. Does that mean I would never be able to graduate to being able to move my heels off the footplate? I am a beginner with a short height 5 ft 6 inches, so would like the option to lift heels off to increase my length of leg drive.
Can I lift like 1/2 to 1" with my shoe heel still connected to the plate? Leaving it flat shortens my stroke and accentuates my right leg being shorter by 1/2".
Yes it is OK to allow the heel to lift as long as you have a solid foundation of mechanics that ensure you push through your entire foot and not just your toes. We aren't terribly concerned if it shortens the stroke because if it improves connection, the ability to apply force far overrides half an inch more of length.
Thanks. Keeping both heels absolutely flat takes 6 inches or more off my stroke compared with lifting 1/2-1", so I'll keep the longer stroke. Unrelated question: If I do just a five minute warm up on the rower plus 1000m then mainly medium to heavy weights one day can I do mainly cardio (row) with a few light weights the next day?
Hi again, Dave! Thanks for chatting with us on here. Each person's training situation is unique, but we'd say yes as long as you're focusing a lot on recovery.
Thanks for your thoughts Conorsz. Make sure you check our comments in relation to the heels lifting from others as well. We agree with you here, but out approach about how to get there may be different.
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Thank you for this. Actually searched for how to stop my feet coming out of my trainers when rowing... didn't realise I was doing it wrong, even a PT watched me and said my form was correct.
Ohhhh gotcha. Yes. This makes sense. I push off on the balls of my feet and it feels tight n twangy behind my knees. Yes, this sounds a great way to train. Thanks❤
Thanks for all the info and videos you put out. I've been using the erg to find my way back to better health and weight loss. Your videos answer any and every question I have before I can post the question.
That's great to hear Bruce! We're totally in support of you making your way back to health and weight loss. How else can we help?
As a academic rower I agree, but if your gonna row seriously on a distance above 500m it will cause an early exhaustion, because the base of this technique is explosive power of already relatively shortened muscles, making hills up indeed needs a steel calf and really can bump someone knees, but it saves so much energy on distance and gives a pron to hemodynamic, which on trained body can give big results. But what your showing is relatively safe than "heel-up" Technique ".
This is awesome, I have limited mobility in my R ankle from my time in the Army and I've always felt I was doing something wrong despite watching other channel's vids on proper rowing form. Subbed!
Bloody brilliant its my worst habit ...you’ve cured it . Thanks
I'm curious as to the need to wrench down so hard with the foot straps. Ideally, on water ,you should be able to finish your drive and release the oars with a simple tap down and swing the hands, arms away and rotate of the upper torso over hips to initiate the recovery without the temptation to pull up on the toe straps (even unconsciously) Pulling hard against the straps (or even in your shoes in a boat) causes a slowdown of boat speed and can lead to a too fast slide recovery and crashing into the catch (again, another check on boat speed). I guess for non-rowers it's fine, but for rowers going out the water - I'd suggest trying to apply as much force as possible without the straps even engaged. You'll quickly find the limits of your body opening and arm pull at the finish.
We deal mostly with beginner rowers or athletes that are trying to improve their rowing. Rowing strapless works under 20-24 s/m. At higher stroke rates you need the straps. We encourage athletes to row strapless here and there but most of them need to improve their technique or have more core strength to be efficient in it. So for these reasons we encourage the strapping in. Also on a static erg the movement dynamics and physics are totally different.
On pulling on the footstraps, the great 20th century coach, Steve Fairbairn, used to say (OK, I never met him, he died in the 1930s but was still a huge influence when I learned to row in his system in the 1970s) that the best scullers from the late 19th century used to 'hook the boat past them with their toes' as they slid forward. (They were professionals on the Thames or the Tyne and raced in front of big crowds for large amounts of money and with big wagers on the outcome). Interested in your view on this, Mr Dark Horse! And the great 'Steve' did always aim to provoke what he saw as the rowing establishment and his crews won a great many races. No fool.
And by the way, thanks for the great videos. A lifelong insulin-dependent diabetic, I have not rowed on the water for 5 or 6 years now (I am now 66) and now suffer from various other issues, such as atrial fibrillation, so the old obsessions are having to be re-evaluated. I simply cannot do the times (or event the sessions) any more. So what is training for, now that I no longer race? I will never do another PB, sad to say. But I have just bought another C2 after some years of travelling with my wife and want to regain my deep love of the sport. Your videos do help, so keep them up!
That's very cool advice! Thank you for providing it.
I haven’t had blisters issues yet. But grateful for the info to never have to deal😁😁
Ya, they're never fun.
Great tip and drill. Many thanks!!!
This really helped me!! Thank you. I couldn’t figure out why the ball of my foot was hurting the day after a big row session, and now I understand why. Once I used the band like you suggested, my rowing was much more comfortable and I could feel that connection to the machine that I didn’t know was missing. Really helpful!!!
Great video and you answer the burning question I've had since I started following Dark Horse rowing (Love your channel by the way). I've been playing around with your prescibed technique (as you perfectly demo my ball of the foot technique in this vid. lol) but as a Speller sized athlete I feel like I'm giving up at lot of rowing real estate and drive by staying connected through the heels (it seems like the saddle moves less than a foot when I row through my heels.haha). Is there any technique difference between your shorter and taller athletes (aside from stroke rate)? Or is the DH way the best for everyone? *Can't say I've put DH though any serious testing, yet. Just playing around still. So yes, I'll need to do my due diligence at some point soon and find comparable benchmarks between the two (toes vs.. heels).
Brent, all great questions. Your height doesn't affect the way you row. The technique we teach optimizes connection to the machine despite size. At the end of the day, connection beats length. So while you may be feeling short, if you aren't placing the whole foot for the push then you end up missing your power center. Remember, length is only good if it's good length so practice being in better position and making that position as compressed as possible, not just long. Are you on the Dark Horse programming? That would help shine light on it much faster for you.
That's the plan!
DH talks a lot of sense and I agree with his methods, however, I find that lifting the heels just an inch or so allows to accommodate the first 30-40cm of the stroke during which we prepare for the actual main part of the stroke, when most of the water work is done.
createcreate34, it indeed does but the bigger issue is that most people take a mile when we give them an inch of heel lift. Our focus is to develop good movement patterns AND THEN improve performance. Mechanics, then consistency, AND THEN intensity. So you'll excuse our sticking to the point of heels down because we want beginners to make sure they establish good habits first and as they learn to be consistent with that THEN we allow the heels to rise slightly.
excellent advices, thank you
great video, thanks a lot!!!
Thanks for the video its a great help. I'm just starting and very much out of shape, getting lots of hip / groin pain is that to be expected? Thanks for all the help liked and subscribed.
When I row on the machine and we do not lift our heels we call that 3/4 slide as we are trying to gain length. Also the connection to the machine comes from the arms as they are connected to the handles on a machine or the water in a boat
This was exactly what I needed. Ordered a Concept 2 and got it home today. First workout didn't go so well. Am used to a cheaper machine and this was quite a difference. Found it much tougher rowing on the Concept 2. Usually row 40 minutes but was done after 25 on the Concept 2. Going to try and fix my heels with the band idea. I could get away with lifting my heels on the previous machine but on the Concept 2 seems like I will need to have better technique. I have very bad ankle flexibility though but maybe that will fix itself in time if I just keep at it?
This is so helpful thanks
Argh@#$!!! I developed a large blister on my right achillies after doing two HM's over two nights... wasn't paying attention to my technique... I really needed to review this video... thanks
Always here for you Lance, although I’m sorry about the blisters, nice work on the mileage
what if we got super strong toes and weak legs
The leg drive should be thought of as like jumping. Try jumping with your heels flat on the floor: you will notice it is much harder than jumping using the midfoot / ball of the foot. Rowing is not pushing through the heel it is pushing through the midfoot / toes. The best footwear for erging is to not wear shoes at all. Failing that, shoes should have almost no heel / sole to aid this.
Very helpful. Thank you.
It seems like you were pointing to your hamstrings as a muscle group that contributes to the drive. Hamstrings are knee flexors, and in my opinion, don’t take part in the drive. Let me know where you think I’m mistaken. Thanks.
The hamstrings in a clinical setting are knee flexors sure, but the body doesn’t work in a vacuum like that. Would you also agree that the hamstrings contribute to and are an important part of hip extension? That’s what happens every stroke in an almost simultaneous movement as the leg push, you also have a hip swing open etc etc etc. I get your point but you have to look at the whole of the movement to be able to gather the full understanding.
@@DarkHorseRowing Yes, I agree that the hamstrings contribute to hip extension. I didn’t see that you were making that point. Thanks for responding!
Just bought a rowing machine and wondered why my calves and heels hurt so much. This has been really helpful, thank you!
Absolutely the best explanation ever! Thanks for another awesome video to help us connect to our machines!
Thanks, MrHollick for some awesome feedback, once again!
also can you shoot your demo is slow motion please
Perhaps in future videos. That's a great idea, thanks Sharif!
on the screen next to CC is a wheel. click on that, go to playback, and you can slow the video. it also slows the audio, but it is understandable
Question: For someone with sensitive knees or arthritis or recovering knees: Is it better to lift heals or not?
awesome! thanks! great tip.
We got you.
i started rowing after watching some of your videos, and i have been doing that for almost 2 months now. i lost 4 KG, but boy it is hard! i do 3 times 500 meters with one minute rest and then i do 1 minute on and one minute off. after 5 intervals i am done. i hope to be able to do 2K row some day in the next decade. thanks a lot for your content. its very helpful technically and even more so - very motivating.
+edinborogh that's fantastic. How did you find us to begin with and have you tried our program to help you along?
i found it hard to row, i felt that i am doing something wrong. so i looked up for videos to learn about the correct rowing technic. this is how i found you over you tube. following that, you showed me what is the correct way to set my dumper, understand drag force, understand intensity and so much more.
i have not tried your program. i think i need to work on my "emotional" and "mental" connection with this sport. i hate working out, but i found rowing to be an absolute amazing thing. i am doing it 5 times a week. this is where the "mental" fight starts because i only go to the gym for that rowing machine.. i dont think i am ready for a "pro" program or something like that. i have visited your web site thou and took a pick. i think that once i will stop "over thinking" my rowing and just allow myself to truly enjoy it, i could start a real program. i hope it makes sense. again, thank guys for awesome content!
How can I increase my flexibility in the lower back to increase the length of my catch? I find I loose length if I prevent heels lifting.. also is lifting heals really that bad since its for a split second and once your heal is back on the pedal, you are no longer pushing through the ball of your foot?
Part 1 - Work on hamstring, hip-flexor, erector, glute, and ankle mobility, and yes it may mean for a while you lose some length on the stroke. The objective is to improve connection to the machine on all fronts not just length.
Part 2 - Lifting the heels is a deliberate action that can allow for good length as long as the user understands HOW to push through the entire foot. Anyone new learning should be focusing on heels down to understand how to create connection and once the foundation of connection is established, THEN we say heel lift is ok because the person understands how to press through the entire foot. But most newcomers will push only through the ball of their foot if never taught how to press through the heels.
Shane, I do get blisters near my heel when I row. Does that mean I would never be able to graduate to being able to move my heels off the footplate? I am a beginner with a short height 5 ft 6 inches, so would like the option to lift heels off to increase my length of leg drive.
Also, my right leg is shorter than my left. Should I use a space beneath my shoe to counter this?
Hi, Dave! Situations like this are unique and challenging. We suggest working with a local therapist for specific advice.
I have very short Achilles heel tendons . I can’t get far forward without lifting my heels up.
Would you advise adding some ‘shim’s to the rower?
4:14 almost shot off like a rocket
so if you keep heels flat how can you use your feet balls, you need to lift heel for that ?
It's a fine balance between pressing through the ball of the foot and then transferring to the whole foot.
Can I lift like 1/2 to 1" with my shoe heel still connected to the plate? Leaving it flat shortens my stroke and accentuates my right leg being shorter by 1/2".
Yes it is OK to allow the heel to lift as long as you have a solid foundation of mechanics that ensure you push through your entire foot and not just your toes. We aren't terribly concerned if it shortens the stroke because if it improves connection, the ability to apply force far overrides half an inch more of length.
Thanks. Keeping both heels absolutely flat takes 6 inches or more off my stroke compared with lifting 1/2-1", so I'll keep the longer stroke.
Unrelated question: If I do just a five minute warm up on the rower plus 1000m then mainly medium to heavy weights one day can I do mainly cardio (row) with a few light weights the next day?
Hi again, Dave! Thanks for chatting with us on here. Each person's training situation is unique, but we'd say yes as long as you're focusing a lot on recovery.
What if the foot plate naturally moves?
It shouldn't be Gary. C2's stay in place and if it's moving while rowing you should consider replacing them (super cheap)
Great stuff!
Thanks Chris! We haven't seen you comment in a while. Hopefully we're still putting out good content for you.
I won’t be going very far forward with my short little legs.
your heels lifting is supposed to happen by the way, i rowed in highschool for four years
Thanks for your thoughts Conorsz. Make sure you check our comments in relation to the heels lifting from others as well. We agree with you here, but out approach about how to get there may be different.