NoCleverName wrote:Ken wrote:When I teach sliding seat rowing, no one is allowed to bend their knees this far.
I use this Concept II sliding seat rowing machine at my fitness club. Could you post a few technique pointers in the fitness section?
The Concept II video is very good. I recommend and use that. The point I was making about retracting the knees too far is that if the knees are brought past the feet, the shin beyond vertical, rowing reach is gained but the legs are in a weak position. You have no power until the knees are pushed past the feet. Exchanging reach for strength is a bad bargain. Reach as far as you can without getting into a weak position.
No video?...a few tips:
-Always keep your back straight, never hunched or curved. Maintain a strong, natural concave curve in your lower back.
-Keep a loose grip on the handle just pulling with your fingers hooked over the handle. Blisters on your fingers are a good sign. Blisters on your palms is a sign of bad form.
-Keep your fingers loose, keep your wrists straight, and allow the angulation when the handle is near your chest to happen in the fingers, not the wrists.
-Pull with the stronger, slower muscles first, the weaker but faster muscles last. Pull with the legs, then the hip extensors (back swing), then the arms, and recover with the arms, back swing, legs in that order...1,2,3,3,2,1. Do it by the numbers at first, then develop flow. When the legs are half extended, begin the back swing. When the back is about vertical, begin the quick, short arm pull. But get the sequence right before you let them flow together.
-If you have to lift your hands above your knees, re-read the item above. If you've extended your legs first, your hands easily clear your knees. Ditto for the recovery...arms extend, back swings up, then retract the legs.
-Recover about half as fast as you pull. One breath for the pull, two breaths for the recovery. In a boat, recovering too fast stops the boat's glide.
-Do not swing the back too far back...again, don't exchange reach for strength.
-Don't row too fast. 20 strokes per minute is OK, 30 is max.
-Remove your feet from the foot straps and develop control with your momentum.
-Join a rowing club next summer. Rowing a machine instead of a boat is like making love to an inflatable...forget it.
Ken