The sport of rowing, whether indoors or on the water, is rightfully acknowledged as being one of the best total body workouts there is.
Highly flexible in its intensity but always low-impact on the body, working out on an indoor rowing machine has become one of the fastest-growing trends in the fitness industry.
With every stroke you are working every major muscle group, as well as your heart and lungs. Your upper and lower body, core and joints all benefit from the smooth, full range of motion.
Your mind is engaged and centered as well, and stress is eased as you settle into the rhythm of each stroke.
Rowing meets you wherever you are in your fitness journey, and will take you as far as you want to go!
UCanRow2 offers indoor rower and SkiErg programs, products and resources that help people of all ages, sizes and abilities share in the physical and mental benefits of a workout that is safe, fun and effective.
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Hi great video- you mentioned that the toes may come up on the return by pulling themselves forward but you didn't say anything else about it.... is there a video about that?
Yes! Try this short one: kzread.infoBoxnursAdHg?si=adsoyFSf7koJbpsb Keep us posted!
Super helpful ❤
So glad it was, thanks for watching!
Fantastic - really useful
Wonderful! Let us know what else you'd like to see
Great tutorial and huge help, thank you!
You're so welcome, thank you for commenting. Happy rowing!
for the longest time i was holding the handle too low during the catch causing there to be no connection until my legs were half way extended. Holding it higher so the chain stays taut seems to be something shorter rowers need to cognizant of.
Great point! Keeping the handle straight going in and out of the flywheel is a good one for everybody. It's a great way to get more out of the upper-body portion of the stroke. Thanks so much for commenting!
hello from belgium, thanks a lotfor those useful videos.
Belgium! Yay! 🇧🇪 You're so welcome, let us know what else would help you love rowing more.
How can I improve my force curve at lower spm? Even if at 20 spm I am able to have low splits (2:10 or 2:15) and good wattage (120-150), my curve looks like example B. Only when I increase the speed (26-28 spm or higher), my force curve looks acceptable. Am I opening my body too soon or my drive is too long? From my videos and analysis on Rowerup, my form is good, although I struggle to understand how to fix this issue. Thank you so much for all the great videos you post!!!
That’s why my back hurts cus I pull instead of push thankyou :)
Yes very likely! Have you tried the push instead? How does it feel now?
This video was so helpful. I rowed for the first time today and saw all the things I was doing wrong on this video. The helper at the gym never explained the damper, for one! Thank you! I’ll be watching your site for these wonderful tips!
I have long legs and very short torso. Can I row?
I'm interested; where can I buy Concept 2? Thanks.
Trying my darnest to memorise this so I can apply it at the gym tomorrow! However, I feel as though I'll be revisiting this video for a long time because it's looks like I've a lot to master! Thank you for such an in-depth video. 🙌🏽
So I’ve been hinging, with a straight back, but feel muscles in my lower back working. I thought it was just because I was using them
Thank you for helping us ❤
You're so welcome, it's our absolute pleasure. Let us know what questions you have or other help we can provide as you continue your rowing journey. :)
Love that pic of the Sandias. Thanks for the info
Isn't it cool? I'm a big fan of the coordinating tights too. Hope the info was helpful! - Sarah
My gym has a rowing machine and I have hip and knee issues so before I purchase one I will try it out with the help of your video, thanks.
Wonderful! Let us know how it goes.
Thank you, Cassi! Another great session on the rower!
You're so welcome, glad it was helpful!
Great tip, thanks! I really like the color of your leggings in this demonstration, I could clearly see the differentiation in the leg position.
Thanks! We like the way they coordinate with Cassi's mural 😊
You are a wonderful instructor, you break down each stage perfectly, absolutely marvelous. I would love to take personal instructions from you as a begin my rowing journey, alas you tube is better than nothing.
Welcome to rowing! So you know, Cassi does offer online training as well, so if that's of interest let me know! - Sarah
I just got a C2 rower and watched a ton of form videos. Yours is hands down the best and gave me the most knowledge to be successful. Thanks!
Ahh, thank you so much! Cassi is truly a master at her craft. We are so lucky to have her!
Excellent, excellent tutelage. Thanks very much (and take me to the river...quick)
You're so welcome! Yes, we should all meet at the river! :)
Luckily, the “mantra” is alphabetically ordered! “ABL, LBA. ABL, LBA. ABL, LBA.” Thank you.
HA! Good one, never thought of that! We also like the alliteration push-pry-pull, reach-rock-roll.
Thank you, easy to follow instructions ❤
So glad it was helpful. Let us know what else you'd like to see! - Sarah
Great Video. Thanks so much. My favorite machine whenI had to complete the cardiac rehab program at the university hospital. I actually became the top patient record holder for 2500m. I saw your rowing 101 video and I just followed that to heart no pun intended. I finally got a used concept 2 and decided to watch your videos again and realized I have a lot do to catch up to my personal best 11 months ago LOL.
You're in good company with the cardiac rehab. It's what got Greenville Indoor Rowing's Lowell Caylor (who played for the Cleveland Browns) started on it. Best of luck on your road to recovery, keep rowing and you'll get there. Keep us posted! - Sarah
@w2 Oh yeah. I have been running and mountain biking only (mostly slow running) plus I have horses to take care of after I finished the program, because I jkust hate gyms. I know something is missing. By following your tips I am approaching sub 2 minutes for 500 meters (3K session) Great tip on the drag factor. 122 seems to be where I am at. Rowing is so good. I am late-comer but hopefully will be a lifer. BTW I broke my PR a few days ago. Thanks again.
Watching this at 6 a.m in the UK and wasn't going to row today after a heavy deadlift and landmine rows yesterday but your enthusiasm has got me. Looking forward to it now. Thank you. 😊
You're so welcome! Did you do the workout in the end?
You are making a small error on pull away. Your legs are not fully done and you have already too soon pulling back with upper body and begun arms too early as a result
Thank you for the feedback! Much appreciated.
Great video I have the xterra rower Because it was not expensive is it a good machine?
In our book, all rowers are good rowers compared to not rowing at all. Start with what you have, and upgrade if at any point you feel like you need more. This video may be helpful: kzread.info/dash/bejne/hWer0ZqOldSqh6Q.htmlsi=J1Wy-hcJBJDWY4yl Keep us posted! - Sarah
Good stuff. Thanks.
Our pleasure!
I bought a rower it really hurts my tailbone What I’m I doing wrong
Ouchie! A couple of possibilities: 1. Try sitting up taller on the machine. This video may help: kzread.info/dash/bejne/ZqaOl6ecl8m8pbA.htmlsi=wV0OHEOLOWvVnalS 2. A seat pad could also help. Which one to buy is very individual and they can get pricey. For starters, try just sitting on a small folded towel or a piece of bubble wrap to see if it helps. Let us know how that works! - Sarah
Would coning be an issue with rowing while pregnant? Is your technique safer to avoir coning? Thanks
Yes, coning can be a concern in rowing during pregnancy, and our technique prioritizes limiting excessive layback at the finish to mitigate this issue. However, our emphasis on maintaining forward body angle during the recovery and catch phases is essential and sometimes overlooked. Incorporating as much forward body swing as possible (around a pregnant body) allows for effective engagement of the hips and legs while helping to minimize additional stress on the core and back. This approach promotes a more beneficial rowing experience, especially for pregnant individuals, making it worth your time. For a more detailed explanation, check out the 5th tip in our KZread video around the 4:30 minute mark.
Thanks heaps for the video
You're so welcome, glad it was helpful! Hope things are going well and that you're making progress?
Thank you. Great instructions love the rower
You are so welcome! Hope your rowing is going well!
You have the most informative and instructive rowing video on youtube. Brillant!
Glad it was helpful, thank you so much!
Thank you for the video. It got me started my rowing journey. 😊
YAY!!! How are things going now?
Thanks for this great little course.I think I’ll repeat this for a couple of days then find the next course to follow❤.
I love that idea! Definitely repeat this one as many times as you like. From there it's all about what your goals are. Let us know if you'd like suggestions!
sometimes my curve will rise up normally but then stay flat then go down normally. Any ideas?
So incredibly helpful!
Glad you think so, let us know what else you'd like to see or what questions you have.
I have a LARGE belly will I get as good a workout?? It prevents me from being as straight up and down as I feel I should be. In the catch position. Is there a video that will help me with this??? Thank you
Yes! We made this one to help anyone who needs a little more room at the catch. Give it a try and see if it helps. You can definitely get a great workout on the rowing machine no matter what stroke range you have. :) kzread.info/dash/bejne/Z4yAptGnf8y1gLg.html
@@UCanRow2And I can't lean forward and touch my toes either. Never been able to do that even as a kid... is that likely to a problem in rowing?
I love this!!! ❤ thank you
So glad!
Really helpful guidance and advice. Thank you so much for taking the time to do this.
You are so welcome! Let us know what else you'd like to see.
Replay - great information!
So glad you liked it!
I’m new to rowing. What exercises, lifts, stretches will build my ability to row more efficiently?
Since the rowing stroke is 60 percent legs, you want to put most of your focus there to start. Squats, deadlifts, cleans are great, as are hinging movements like kettlebell swings. That's a great place to start!
Thanks. At my advanced age of nearly 67 (yikes) I needed drop my feet so my heels are on the ground (using a waterrower clone) in order to flex adequately at the catch. Without this change my stroke is far shorter because my drive was shortened. I had to place a canvas belt well below the rower’s straps in order to hold my feet in place. I can do a bit better than a 2:13 split time with these changes. I am working on exercises to get my hips to flex to a greater degree, but no luck so far. I’m really enjoying the rowing.
I injured my lower back when I was in the Fire Service and using the RowErg is the only thing that alleviates the pain. It's a lifesaver for me. 🤗
Wow, that's powerful, Andrew. I'm so happy to hear that rowing is helping, but sorry that you have to deal with that.
Thanks - your video is clear, concise and full of gems. Sitting tall and hingeing from the hips don’t come naturally to a lifelong sloucher. I have to stand and (slowly) unfold my back every 25-30 minutes. But I am inspired to focus on form and progression. ‘Butt back’ and engaging the lats are lower-hanging fruit.
So glad it was helpful! Yes, paying attention the best form you can manage and building slowly over time will help hugely. 💪
This is so helpful. Thank you very much.
You're so welcome, thanks for watching!
This one's great. Terrific pace and nice and peaceful.
Agreed! It's so meditative and it looks like a beautiful day outside. :)
Mine looks like a broken tooth. Makes sense now - I’m likely over reaching my catch.
The great news is every stroke is a chance at a do-over. Keep working on it, and use the force curve. It's such a great tool!
I do my share of sprints, intensity and all the rest but occasionally I do a half marathon in silence and it is literally a form of active meditation. Love it. 🧘
So well put. We couldn't agree more!!
Thank you, for such a clear and precise explanation. I especially like the 2nd curve explanation. I now understand that mitten shape shows, in my case, a failure to lean and reach forward enough during the recovery phase. I have been able to correct that now. So the force curve even shows faults that occur when you are not even supposed to be applying force. Brilliant!
Right?!? I wish more people knew about it!