#Rowing Erg

Not enough people realize how MASSIVE of a mistake this is… On the @concept2inc (and pretty much every rowing machine, water rower etc)- you’ve gotta understand that the chain CONNECTS during the stroke sequence at a SLIGHT DIAGONAL angle! It is not “straight in and out of the machine”. Seriously… go film yourself rowing and you will see EVERY TIME the chain snaps up slightly. Every inch of the drive you take before the “snap up” is WASTED because you have little to no connection when the chain isn’t slightly diagonally pulled. While this example in the video might be exaggerated, carrying your hands low is taking most of the efficiency out of your rowing stroke. ❌ The answer is NOT to “scoop” the handle to lift the hands! This is unsustainable at high stroke rates. ✅ Instead, try this drill. Pause at the knees with the handle low to your thighs, then slowly “trickle” aka lift your hands up up up… it’s a SUBTLE movement. Then, drive back with your hands lifted high and notice INSTANTLY how much stronger and connected your stroke feels. Massive difference. That handle path takes some practice to nail down, but once you get it, you’ll feel connected from start to finish every stroke! 💪 Happy rowing! 🚣‍♂️ Coach Austin 🤘 . . . #row #rower #rowing #rowingmachine #erg #rowingworkout #rowingworld #hyrox #crossfit #rowingispassion #rowingrelated

The key to hitting your 2K target is pacing. Here’s how to structure your next erg test to improve your results. This is also footage of Josh Dunkley-Smith going 5:38.4 as part of fundraising for the Caritas Christi Hospice. #rowing #rowingtraining #indoorrowing #rudern #aviron

December means we’ve got to the point in training where I start talking to myself #rowing #erg #indoors

Body positioning is key to setting up power application on the drive. There’s no “right way” to go fast, but this is how I feel the most effective! #rowing #rowingmachine #crossfit #hyrox #concept2 #rowingtips #erg #ergtest #erging #row #crew #rowingtechnique #rowingworkout #howtorow

(Previous) 1km rowerg WORLD RECORD 🌏 full video Feels pretty surreal to be able to caption my post like that! Here is the raw clip of the whole test and a couple of details: Date: 16/02/26 Height: 189cm Weight: 102kgs Age: 25 13 years ago when I started rowing they had us doing a 1k erg test on one of the first days to rank us all. I was so nervous and the only part I liked about the experience was when it was over (think I went around 4:15-4:25). That sense of relief after an erg test is something I still experience now, but overall I love the whole process The main part of the process I love is the pursuit of pushing myself to be better than I ever have before. The satisfaction of reaching a new personal best time is addictive. I’ve always dreamed that one day, by going for a new personal best, I would in turn be going for a world record as well. Having this incredible score and target to reach for has taken my past my perceived limits and self doubts, and for that I am very grateful @bigphil90 set the standard in this event, and it was special to even have a go at improving his time. The rowing community is so supportive and keen to help each other be the best they can be, it’s been a real honour to speak with so many legends of the sport in preparation for this effort. Without their help I wouldn’t have ever thought this was possible. Also, a huge thank you to eveyone that supported me on the day, your energy helped so much I’m looking forward to the day my time gets beaten as it’s awesome seeing so many rowers push their limits and set new benchmarks. Hopefully I’ll be in the position to challenge for the record again when that time comes!

🔥Alert 🚨 🚨Junior RP3 2km WR ✅✅ 5:56.00 with 495.08 watts average, 37 stroke rate and 1:29.00/500m @syvert.senum from Norway 🇳🇴. Looks relaxed, great flow and simplicity. Take a look 👀 at his shoulders down, relaxed face and perfectly coordinated drive #youthrowing #rp3#rp3rowingusa #rp3rowing #rp3app #rowingmachine #rowing #aviron #roeien #rudern #canottagio #remo #rowingcatch #rowingflow #rowingtechnique #rp3dynamic #erg #ergometer #ergo #rp3modelT #RP3T

My biggest secret in rowing 👇🏼 I trained for 12 years ! #aviron #rowing #train

Row-erg 2:30-1:15/500m, damper setting 4. 🚀 A longer range maximizes displacement, work per stroke, and force production. 💨 Acceleration from catch to pull determines output rather than stroke rate. 🎯 Peak hip extension optimizes torque and momentum transfer for peak power output. 🔧 A lower damper setting balances drag, minimizing fatigue while enabling optimal force and speed. #rowerg #concept2 #rowing #hyrox

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What’s the worst erg test???? 🤢 30 rate 20s when you’re not as fit as you’d like to be are up there for me… but I’d say the 6km tests we would do at university in the states probably take #1 spot 🇺🇸 Let me know if you think there’s a worse one! @_tombryce 📹🙏 #rowing #rower #rowingmachine #feathernsquare #erg #concept2 #sport #crew

There are the technical secrets that I learned from teammates in the GB rowing team that coaches will never tell you because they either cant explain it, dont understand it, or havent experienced being in a fast boat themselves. And here is how you can these changes into your rowing, so that you can row more efficiently and go faster for the same effort. Number 1 of 3, At higher stroke rates, row shorter. As a novice, it is good to learn to row to full length, but once you are relatively competent, it can fight against you. You can end up spending too much time sitting on the stern at the catch. You can create an artificially heavy load due to the blades being nearly parallel to the hull. You can make it really tricky to rate higher. Number 2 of 3, use your hamstrings to pull yourself up the slide. As a novice, you are taught to “let the boat come to you” and “feel the run of the boot” - which IS what you want... but realistically, the boat is not going to come to you at the speed required to hit competitive stroke rates. Once you get your blades out clean and get rocked over, treat the slide like a leg curl machine. Pull that footplate into you - FAST. Number 3 of 3, and probably the hardest one to explain... Is, at the catch, getting feeling of letting the blade fill with water BEFORE you push. The catch is so hard because you need to be patient and quick, you need to be loose and strong. This is something I only picked up when I rowed with someone who was better than me technically, and its why any chance we can get as edge rowing coaches - we are getting IN boats with athletes and showing them what it FEELS like. And if you found this video useful, then follow my account for more just like it.

🔥 FAST Sprints on the rower require SPECIAL technique! This is NOT the technique you’d use for any row longer than 2 minutes max! These tips are focused on peaking power for 10-30ish second sprints primarily! 🔥 Tip 1: don’t bend your legs up all the way! ✅ Focus on heels down, with about a 90 degree leg bend! 🔥 Tip 2: focus on MORE lean at the front! ✅ Peak power comes from the hip swing after the leg drive. Without a lot of lean forward, you’re gonna miss out on power! Think “11 to 1 o’clock” with your body! 🔥 Tip 3: don’t fall off the seat! ✅ Apply your force ONLY horizontally and try to “sit heavy” in the seat! 💪 Combine these tips with aggression and a high stroke rate, and you’re set to CRUSH any row sprint that comes your way! Now, DO IT! Coach Austin 🤘 . . . #row #rower #rowing #rowingispassion #rowingmachine #erg #rowingworkout #cardio #sprints #hyrox #crossfit #orangetheoryfitness