SPRINTING on the rower all comes down to “leg bend”! Instead of rowing long and efficiently, you need to row QUICK & FAST! This happens when we keep the SAME legs-core-arms form but just bend our legs up ~halfway. Just look at the world record sprint rows… they go at a crazy high stroke rate with a lot less leg bend than you’d have on any row longer than a couple hundred meters. To help you practice this, make sure you lift your hands vertically a little higher than usual and make sure you drive
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SPRINTING on the rower all comes down to “leg bend”! Instead of rowing long and efficiently, you need to row QUICK & FAST! This happens when we keep the SAME legs-core-arms form but just bend our legs up ~halfway. Just look at the world record sprint rows… they go at a crazy high stroke rate with a lot less leg bend than you’d have on any row longer than a couple hundred meters. To help you practice this, make sure you lift your hands vertically a little higher than usual and make sure you drive
26.6K views8 months ago
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🔥 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
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🔥 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
28K views10 months ago
FacebookTraining Tall
Rowing isn’t what you think it is. The “way to row” is a lot more dynamic than it might seem! We do NOT want to think about the handle moving in a straight line in and out of the rower. This makes the motion very robotic and can tire out muscles that aren’t helpful for efficient rowing. We also do NOT want to “swirl” or “swoosh” the handle as if you’re taking your oars in and out of the water. This leads to too much motion and inefficiency and can lead to chaos at higher stroke rates! Both are w
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Rowing isn’t what you think it is. The “way to row” is a lot more dynamic than it might seem! We do NOT want to think about the handle moving in a straight line in and out of the rower. This makes the motion very robotic and can tire out muscles that aren’t helpful for efficient rowing. We also do NOT want to “swirl” or “swoosh” the handle as if you’re taking your oars in and out of the water. This leads to too much motion and inefficiency and can lead to chaos at higher stroke rates! Both are w
33.2K viewsDec 23, 2024
FacebookTraining Tall
How I rowed a 1:06 500 meter and howo row YOUR best 500 meter: First, make sure you’re actually watching your split/500m when you row. This number will literally tell you, at your current intensity, how long your 500m will take. If you have a goal set, you need to get RIGHT TO THAT SPLIT TIME and hold it! If you don’t pay attention to it, you’re going into the unknown and are most likely just going to crash and burn on the row. Second, it’s super important to focus on quick, powerful strokes… be
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How I rowed a 1:06 500 meter and howo row YOUR best 500 meter: First, make sure you’re actually watching your split/500m when you row. This number will literally tell you, at your current intensity, how long your 500m will take. If you have a goal set, you need to get RIGHT TO THAT SPLIT TIME and hold it! If you don’t pay attention to it, you’re going into the unknown and are most likely just going to crash and burn on the row. Second, it’s super important to focus on quick, powerful strokes… be
16K viewsOct 7, 2024
FacebookTraining Tall
Here’s EXACTLY how to PR your 200m row! This is the ONLY TIME you should be consciously changing your rowing form from the usual “long and strong” form! A 200m row is so short that you are better off taking more strokes that are shorter and quicker rather than longer, stronger strokes. There’s just not enough time and we need big power FAST! How do you do this? You keep your heels down and LEAN A LOT! If you do not lean forward enough, your heels will lift, but they will NEVER lift if you lean f
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Here’s EXACTLY how to PR your 200m row! This is the ONLY TIME you should be consciously changing your rowing form from the usual “long and strong” form! A 200m row is so short that you are better off taking more strokes that are shorter and quicker rather than longer, stronger strokes. There’s just not enough time and we need big power FAST! How do you do this? You keep your heels down and LEAN A LOT! If you do not lean forward enough, your heels will lift, but they will NEVER lift if you lean f
4.4K viewsJul 10, 2024
FacebookTraining Tall
A CLASSIC example of “good form” that’s actually BAD! Just because the return sequence of rowing is “arms-core-legs” DOES NOT MEAN YOU NEED TO BRING YOUR ARMS STRAIGHT OUT!! Moving your arms straight out from your body involves your shoulders wayyyy too much and makes your shoulders and arms the first thing to get tired when you row - which we want to avoid! Instead of “straight out”, you should be RELAXING your arms “down and out”. This keeps the proper sequencing (arms first) while keeping you
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A CLASSIC example of “good form” that’s actually BAD! Just because the return sequence of rowing is “arms-core-legs” DOES NOT MEAN YOU NEED TO BRING YOUR ARMS STRAIGHT OUT!! Moving your arms straight out from your body involves your shoulders wayyyy too much and makes your shoulders and arms the first thing to get tired when you row - which we want to avoid! Instead of “straight out”, you should be RELAXING your arms “down and out”. This keeps the proper sequencing (arms first) while keeping you
71K viewsDec 4, 2024
FacebookTraining Tall
This drill will fix one of the BIGGEST mistakes in your rowing. And that mistake is leaning back early. Or “opening up” early with the torso. I have coached 1000s on rowing form personally, and time and time again, this early lean back is one of the biggest issues preventing folks from maximizing their rowing potential. Doing the “Legs Only” drill is a great way to fix it. All you have to do is take a few strokes (usually 1 or 2 minutes worth between 16-20 s/m) with ONLY pushing your legs back.
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This drill will fix one of the BIGGEST mistakes in your rowing. And that mistake is leaning back early. Or “opening up” early with the torso. I have coached 1000s on rowing form personally, and time and time again, this early lean back is one of the biggest issues preventing folks from maximizing their rowing potential. Doing the “Legs Only” drill is a great way to fix it. All you have to do is take a few strokes (usually 1 or 2 minutes worth between 16-20 s/m) with ONLY pushing your legs back.
22.1K viewsNov 11, 2024
FacebookTraining Tall
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Rowing world champions do 1 thing you probably don’t do enough of… And that’s LEAN FORWARD!! Most of us know to lean back when we row, but we can get so focused on bending our legs to get up to the front of each stroke that we overcompress our legs and don’t get enough torso lean! The torso lean forward aka shoulders in front of the hips is CRUCIAL for maximum efficiency and power in your rowing stroke. It allows you to push with your legs, and then SWING with your torso and hips! It’s that swin
57.6K viewsOct 16, 2024
FacebookTraining Tall
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PACING STRATEGY: 1000m Row 🔥 Aim for 3-6 seconds SLOWER on your split/500m compared to your best 500m row time. For example, if you row a 1:25 500m, you’d aim for a 1:28-1:31 on your 1000m row. The more experienced you are, the closer to ~3 spit seconds faster you can get! The trick is to get there RIGHT AWAY! Don’t let adrenaline cause you to go faster. This row will take awhile, so you need to TRUST the pacing goal! Keep the stroke rate high (28 ) with lower effort strokes to best use your ca
10.5K views9 months ago
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A LOT OF YOU WILL NOT BELIEVE ME when I tell you the REAL reason you can’t feel it in your legs when rowing… And that’s because it’s a concept that most people don’t even think about for a second! And that is the vertical HEIGHT of your handle when you row. The fact is, MOST PEOPLE carry the handle too low when they row. And that’s a BIG problem considering that on rowing machines, the handle and strap/chain grab tension out of the machine at a SLIGHTLY UPWARDS ANGLE! Just watch carefully in the
21.2K viewsOct 8, 2024
FacebookTraining Tall
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Rowing isn’t for short people. It doesn’t mean you can’t do row well! It’s just that when measuring raw output on rowing machines, bigger & taller people will produce more power than shorter, lighter people of equal fitness & technique! But most people don’t have great technique - so if you’re a shortie, you need to MASTER the technique and have BETTER technique than your tall counterparts! You gotta row as LONG as you can even when you’re short. That means mainly focusing on the forward LEAN at
35.1K viewsNov 25, 2024
FacebookTraining Tall
1:10
SHOULD YOUR HEELS LIFT WHEN YOU ROW? The Olympic rowers in this video will show you the truth… The short answer is: yes for the most part! ❌You DO NOT lift your heels if you’re sprinting for 1 minute or less! ❌ You DO NOT lift your heels if you have a large midsection or you’re pregnant! ✅ You DO lift your heels at all other times AS LONG as you can keep a forward body lean every stroke! ✅ You DO lift your heels if the row is longer than 1 minute and you want to be as efficient and long each str
3.9K viewsSep 12, 2024
FacebookTraining Tall
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How I Rowed 2000m in 5:24 (3 Tips)
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Master sitting tall when rocking over in rowing #shorts
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Cable Rowing For Bigger Back #bodybuilding #musclebuilding #tall #tallman #naturalbodybuilding
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YOUR BEST 500M FORMULA: You must row “LONG AND STRONG” the entire way! This is a long sprint, so short choppy strokes are going to burn you out while you still have more to go! To row LONG, you have to LEAN and SWING! That means you must get your shoulders in front of you at the front of the stroke. Then, push back and SWING into a “shoulders behind hips” position! The hip swing is what keeps the watts high and keeps you going strong... DO NOT LET YOUR TORSO GO VERTICAL WHEN YOU ARE TIRED!! At 2
5.8K viewsJun 4, 2024
FacebookTraining Tall
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🔥 Comment “Challenge” down below to learn more about my rowing challenge starting on MONDAY!! 🔥 Your rowing form is BAD because you’re trying to “pull” the stroke! You only PULL when you row when you’re doing bodybuilding training on weighted machines. Rowing machines simulate the SPORT of ROWING, which is totally different than “pull rowing”! The rowing stroke is a PUSH! That’s how you want to initiate every stroke. Think of the full stroke as a “push, swing, pull”! PUSH your legs first, then
2.5K viewsJun 26, 2024
FacebookTraining Tall
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DON’T USE THE ROWER! IT’S BAD FOR YOUR BACK!! How many times have you hear that before? The thing is.. a lot of lower back injuries DO happen on the rower. But the good news is that those injuries are TOTALLY preventable! In fact most rowing back pain and injuries occurs because of how you SIT on the seat! If you sit on the middle of your butt, when you reach forward to the front of the stroke, your lower back unintentionally rounds, and that’s usually what causes a back strain! Instead, try to
48.7K viewsDec 12, 2024
FacebookTraining Tall
0:29
Optimal Rowing: Setup for Tall & Short Crew Members #shorts
867 views7 months ago
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