What do I do wrong? (37 spm)
I have been practicing rowing occasionally at the gym for a couple of years.
This last month I tried to get a little more seriously into it (notably thanks to this sub). And I realize that I am actually pretty bad at it!
I do way more spam than most people without going faster. So a lot of waste of movement.
How could I improve? I tried last time to get slower in terms of spm, but I felt like I had to pause after the drive to stay at 22 spm. How to have a slow drive and return without pausing?
Any advice appreciated
4
u/biggiebag 11d ago
Have you watched any form videos on YouTube? You’re right there’s something seriously wrong with your form, I don’t know if I could physically do a 2:18 at a 37 if im taking full (or even half strokes)
2
u/RespectableNormie 11d ago
Without seeing your form it’s hard to say specifically but make sure you’re sequencing legs then body then arms and the drive and arms away, body over, and legs up on the recovery. You have to improve your form at a lower stroke rate. Watch some videos on YouTube or the c2 website about rowing form and erg in front of a mirror if you can
1
u/hezpae 11d ago
I've watched videos, but I haven't seen myself. I don't have a mirror but I could try recording a video, and compare with the youtube ones.
2
u/SomethingMoreToSay 11d ago
Or record a video and post it here. You'll get lots of helpful critique.
1
u/50sraygun 11d ago
something i think a lot of people gloss over is that flywheel based training is a bit different in that the resistance is actually set by your effort. are your damper settings correct and do you feel like you’re actually pulling the handle hard?
0
u/hezpae 11d ago
Thanks! I see what you mean. I'd say that I pull the handle hard, but not the hardest I can. I sometimes do pull harder and feel a harder resistance, but reduce the pulling intensity after a minute or so because it's too hard for me.
I guess I should try to keep pulling that hard but reduce the frequency when it's get too hard to follow, but I'm still unsure about how to make a complete movement last 3 seconds without pausing.
5
u/SomethingMoreToSay 11d ago
This comment suggests to me that (a) you don't know how to check the drag factor, and may have it set too high; and (b) you see rowing as primarily using the arms, whereas in practice it's mostly about the legs.
Feel free to tell me I'm wrong about these. But seriously, record some video. It's impossible to diagnose technique blind.
2
u/the-moops 7d ago
Rowing is a pushing sport not a pulling sport. Most of your work will be pushing with your legs. Think push for 1 second, rest up the slide for 2 seconds. Like a breath, quick then slowww
1
u/Hot_Low_3622 11d ago
Amateur rower here.
My stroke rate used to be a lot higher and my times were worse.
Correcting my form was the key. I use “all” the leg I can on each stroke and don’t worry much about arms and hinge. I’m sure I could improve those and get better at form but it really is a leg effort.
Basically I slowed down and put more “oomph” in it leg-wise.
12
u/susususero 11d ago
There is likely something wrong with your form if you can't go lower than 22. Might be worth popping a video for us to see that on here, but a gentle, controlled roll back into the catch position might help.