Rowing machine / Ergo - The correct technique

Hi,

Ok, so Im a little dissapointed. Had started with a doc on the correct technique, and looked on google for some images. Came across 2 YouTube vids. The one vid explains everything on the rowing stroke and the proper technique. I honestly could not have done a better job at explaining everything compared to the first vid below, so I have scratched my document. There really is no point in duplicating what is said. I made some points below on setting up the ergo first, before you start rowing.

Ok...so you hop on the ergo, here's how to set it up:

1. You will notice next to the fan are settings for level 1-10. Set it to level 4. Level 4 simulates rowing in water.
2. Foot straps - You will notice a lip on the foot plates on the ergo. Your feet should fit into the foot straps and the tip of your toes should be in line with the lip of the foot plate. You will need to adjust the settings for this. Im a size 8/9 and I use setting 2/3 depending on the shoe Im wearing, just to give an idea. Please note this is not cast in stone. Rule of thumb is the ball of your feet should rest on the top part of the foot plate, with top of toes just before the lip, as you push with the ball of your feet. Some guys I rowed with preferred their feet a bit lower down so the tips of their toes were about a cm to 2 cm lower from the lip of the foot plate (they either had really big feet or liked to push with their toes more). I would say set it to how you feel most comfortable.
3. Ok, now you ready to start sweating...set desired training...or just row

VID 1
This is prob one of the best videos I have seen on the rowing stroke and correct technique.



VID 2
Ok...the kid rowing is not doing that well. He seems to be on more of the novice side. The guy in the background talking, take a listen to him more than watching the way this kid rows. This kid does listen, you actually see him change the way he rows as his coach instructs him throughout the vid. At one point in the vid, he changes his technique again and it makes a huge difference on his stroke and power he delivers. At 21 secs into the vid, you can see he delivers way more power than he did previously by listening to his coach and changing his technique accordingly. One thing he is doing wrong the whole time is he is leaning way too far back at the end of the stroke. See the first vid again on how far back you should be leaning



If you guys have any questions, I will be more than happy to answer. Have learnt a lot here...want to contribute back

EDIT: Sorry, forgot to add. If you find additional vids, pics etc etc, please add them

Cheers
Nan

Thanks for the contribution, great to know all of this.

No problem at all. Hope it helps all that are interested

Yip, that's sweet.
Guess good form is not only applicable to weight training to get the correct effect.

Thanx Nano.This is definitely something i will be saving and refering back to till i have the hang of it.chow

nice one!
In short.................. legs-back-arms-legs-back-arms repeat till desired effect.

YOUR PERFECT FORM PRIMER:

#1: Sit with your legs bent, shins nearly vertical. Lean your upper body towards your knees keeping your back and shoulders straight. Hold your arms in front of you and grab the handle with an overhand grip, wrists flat.

#2: Without moving your arms or leaning backwards, push off with your legs, driving your feet into the stirrups while keeping your back straight.

#3: When the handle is over your knees, pull the bar towards your lower chest. Lean your upper body back until your shoulders are behind your pelvis. Draw your elbows behind you and continue to push with your legs.

#4: As the bar touches your lower chest, squeeze your shoulder blades together. Relax your arms, let the cable gently pull them back towards the flyweheel, and lean forwards. Once the handle passes your knees, bend them to slide forwards on the seat.

COMMON MISTAKES:

Hunching your shoulders and leaning too far back to diminish your pulling power and put strain on your back.

Hmmm....sound like a rowa to me