Concept2 Rowing Workout 4x250r750

4x250r750 interval workout with active rest of 750m between sprints for a total distance of 2k. Work spm target 34-38spm for sprints.

Category:

Sports

Tags:

• Concept2
• rowing
• ergometer
• erg

[patrickbsullivan]

@whocaresdk Try doing a dead lift with your back parallel to the ground, now lean back on your heels. Try rowing legs only with your shoulders over your hips, now try with your shoulders over your knees. The load is transferred to the legs and hips when the body is laying back. This isn't done in a boat because there are other factors (SPM effect on hull velocity and direction, blades moving through water, ect). Doing this on an erg is fine. I think snowitall should just keep crushing it.

[whocaresdk]

@patrickbsullivan The strain on your back happens with you open your back too early. The reason why you want to keep your body angle forward while driving with your legs is because you hang more with your skeleton than your muscles. When you hang with your muscles you strain them, which then pull on your disks. Watch any olympian or collegiate rower you'll see them drive with their legs then open their backs after their legs are down. What are your rowing credentials?

[patrickbsullivan]

@whocaresdk you know that a lot of the strain and eventual injury to the back comes from loading up the front end right? so while this probably isn't the ideal rowing technique it is probably a more ideal erging tech..

[aschulz90]

Good power...novice technique...very novice. The very first thing we teach rowers in our program is ABL-LBA (arms, back legs - legs, back, arms).

Proper Stroke:

-Sit at the "finish position," Firm but not rigid back, leaning back so your shoulders are over your tailbone. legs flat, shoulders and hands relaxed.

-stick your arms out.

-lean forward.

-SLOWLY pull yourself up to the catch position, full compression. Butt never in front of your belly button.

-Explosively snap the knees down. etc.

[Ebenezer456]

Good pace but not good technique. Need to rock the body forwards more when coming back up the slide. Seems to be leaning back almost the whole time!

[ggbg90]

love it!

[whocaresdk]

try 750on 250off.... times 12!

[whocaresdk]

hey dumbfuck. Besides trying to help him learn technique all this advice will ALSO help him prevent injuries. Trust me, i've seen many a disk go bad due to bad technique all winter.

[eplayr]

ya but maybe if this guy had form he'd be able to perform well... I'm a sophomore lightweight junior rower at 5'10'' and a 1:33 for 250 is bad. He should be getting somewhere around 1:26 especially if I can average 1:35 in a 8x500... It's all in the form

[assadam]

Legs, body, then arms buddy not all together...