Rowing technique for beginners

If you are new to rowing you might find the following technical tips useful.

In the last couple of days, I have been observing two new rowers and gave them feedback on applying their bodies more efficiently.

In general, most beginners overuse smaller muscles (trapez, biceps, hip flexors, deltoids, forearms) in order to propel their flywheel. Through coaching the focus shifts from the small musles to the larger muscle groups such as: quads, gluts, hamstrings, lat, lumbar muscles.

When getting used to the rowing stroke, it is important not to feel rushed during the execution of drive and recovery. Leaving the legs straight after finishing the stroke is important so that the arms and handle can travel over and beyond the straight knees, at which point the forward body angle originating from the hip joint travels towards the flywheel. The lowerback stays supported. It is at this point very likely that the hamstrings feel quite stretched. Over time the hamstrings will lengthen out and the hinging from the hip joint will feel more natural than mechanical.

Throughout the rowing stroke feel tall at all times from your waist up as you swing the body at 3/4 of the leg drive to the finish and before the first 1/4 of the leg/knee rise during recovery.

The shoulders shall be kept as far away from the ear lobes as possible. This relaxed shoulder position is only possible by keeping the trapeze musles elongated and relaxed. (Trapeze musles are often tight because of stress and a habit of shallow breathing).

I hope this helps.

Sincerely
XENO
Olympic Gold and Silver Medalist, Men's Single Scull

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Happy New Year! This is a good video about indoor rowing and where you can take it!

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Climbing Mount Everest without oxygene is like:

I just finished watching the IMAX Mount Everest movie. Quite amazing scenery and crazy motivated people who with the unbeliveable power of a bunch of superhuman Sherpas, got to spend a few minutes on top of the world.

There was this one western climber who took it upon himself to climb to the top without oxygene. He was so exhausted that he could not wait for the others to join him to celebrate the summit of Mount Everest.

Climbing Everest without oxygene is probably as smart as giving birth without epidoral. I leave it up to you to pass a pro or a con judgment.

There is no way with my fear of heights, and being father of young children that I would EVER in a million years undertake that climb.

I would rather row for a week and put in one million meters.

XENO

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Getting ready for Crash B Indoor Rowing Championship

All right, let's train for 2K sprints in January and February.
First of all, if you train with a dynamic rowing machine such as the ROWPERFECT or the Concept2 on Slides, you must now do what you hate, that is to train without slides and shelf your ROWPERFECT until after your indoor regatta. If you are part of the few lucky ones who live close to a ROWPERFECT sanctioned indoor championship then don't worry about rowing the stationary (primitive) way. In my opinion, rowing stationary is more like torture than enjoyment.

There is a workout that trains the power per stroke very well: Consult your physician before doing any exercise then try this at home!

Push six times 3 minutes with 3 minutes rest in between. The stroke rate is to be kept no higher than 20 strokes per minute. Increase your resistance by 2 to 4 on the Concept2 scale. Push as hard as you can. Make sure that you support your lower back when you row. Keep your arms straight during the leg drive.

You will notice your power per stroke increase dramatically after one month. Do this workout once to twice per week. By keeping the stroke rate low, you avoid accumulating too much lactic acid. Have fun let me know how it goes.

Remember that I sell indoor rowing workouts that show proper rowing technique. All the best and happy new year!

Xeno
Olympic gold and silver medalist, men's single scull

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Hello and good morning, I wish you an injury free year!

It is a beautiful morning here in Southern California and this prompts me to send you wishes of a happy new year to come.
Here are some truths about rowing that I want to convey to the world at large:

Indoor Rowing is low impact on the joints.
Indoor Rowing is the highest calorie burning exercise there is for any fitness level.
Indoor Rowing is easy to learn and accessible for people of all ages who can sit without pain.
Indoor Rowing can be done one limb at a time giving the opportunity to workout cardiovascularly while one joint needs rest.
Indoor Rowing is competitive, there are world championships and other satelite regattas.
Indoor Rowing machines are mainly Rowperfect and Concept2.
The Iron Oarsman is still the only indoor rowing gym in this world.
If you row indoors at home alone you can get the help of our unique indoor rowing workout DVDs for purchase on our website at www.ironoarsman.com
Indoor Rowing is great to get a rowing scholarship for crew without ever rowing on the water.
Indoor Rowing is great for pre joint replacement surgery to strengthen muscles for faster post surgery recovery.

Enjoy logging your miles in 2007 and if you do not belong to an affiliation we would love to have you join our IRON OARSMAN group on the Concept2.com world ranking website.

All the best and happy new year!!!

Sincerely,
XENO

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.