Somewhat OT - Rowing Machine for Home Use

[happycampyer]

As with pretty much every activity (running, cycling, weight lifting, rowing, etc.), proper technique is key. Two big technique mistakes that can aggravate the lower back are, first, starting the “swing”—or opening the back—too soon, and second, hunching one’s shoulders, which disengages the lats. The concept isn’t that different from doing dead-lifts, cleans or kettle-bell swings. In the case of a dead-lift, one uses the legs and not the lower back to lift the weight. For cleans and kettle-bell swings, which are more complex, compound movements, the leg drive comes first. The lower back muscles arent as strong as the hamstrings, quads, glutes and lats—these large muscles are the ones that need to be primarily engaged.

[Bud_E]

Originally Posted by happycampyer

As with pretty much every activity (running, cycling, weight lifting, rowing, etc.), proper technique is key. Two big technique mistakes that can aggravate the lower back are, first, starting the “swing”—or opening the back—too soon, and second, hunching one’s shoulders, which disengages the lats. The concept isn’t that different from doing dead-lifts, cleans or kettle-bell swings. In the case of a dead-lift, one uses the legs and not the lower back to lift the weight. For cleans and kettle-bell swings, which are more complex, compound movements, the leg drive comes first. The lower back muscles arent as strong as the hamstrings, quads, glutes and lats—these large muscles are the ones that need to be primarily engaged.

+1 . It's well worth it to invest in one or two private lessons from a qualified instructor to get the technique right and save yourself from injury.

[4Rings6Stars]

New concept 2 arrived on the doorstep today. Thanks for all of the recommendations and comments.

[Louis]

Originally Posted by 4Rings6Stars

New concept 2 arrived on the doorstep today. Thanks for all of the recommendations and comments.

Congratulations - you and your wife now have 3 months to get your 2000m pace down to an average of 1:45 (jk)

More seriously, unless you're racing or going for a personal best, don't go too high on stroke rate (which, of course, is something different from pace). For most training somewhere around 20-24 strokes per minute is about right. You'll find that it's easier to get faster paces at higher stroke rates (for the same reason that engines put out more HP at higher rpms) but it's better to keep the stroke rate lower and work on your power.

Have fun!

[5oakterrace]

One of the "mistakes" folks make with the rower is the resistance setting. Read the concept 3 message boards on this. If I can remember correctly (it has been a while...) resistance should be around 2-4 at most, I think around 2-3. That is probably the only way to keep the stroke rate up.... also much less back strain. Have fun.

[Louis]

Originally Posted by 5oakterrace

One of the "mistakes" folks make with the rower is the resistance setting. Read the concept 3 message boards on this. If I can remember correctly (it has been a while...) resistance should be around 2-4 at most, I think around 2-3. That is probably the only way to keep the stroke rate up.... also much less back strain. Have fun.

Good point.

https://www.concept2.com/indoor-rowe...er-setting-101

Alternatively, at the start of your session switch the PM to "Show Drag Factor," and row for a minute or two and see what the DF is. Then set damper lever to a position that given you a DF somewhere around 100-130. I usually use a drag factor of 120.

95% of the time when you look at a C2 rower in a gym the lever will be slammed to 10. That's a sure sign that the person who was using it didn't know anything about rowers. The only other alternative is that the last user was a 6' 4" 275 lb behemoth who was doing a 500m sprint, and there aren't a lot of those guys around.