This is actually the best crossfit instruction Iʻve seen on the row machine. All good instruction on form. Keep in mind the row machine is a leg-intensive machine. I think that gets lost on a lot of people. 60% legs, 30% core, 10% arms.
Pretty funny… So many people on youtube criticizing a guy who has won the games, set the world record on jackie, and has never finished outside the top ten… Not a single person on here would have the balls to say he leaning too far back to his face, so keep hiding behind all your computers. Im sure you're all perfect at rowing :)
Way to go Jason. Very nice description of the "Extend the legs and the Opening of the hips". Very succinct! Also kudos to you for acknowledging cadence/ratio/pace/rate/Strokes per Minute as that in itself is a skill worth mastering. Mastering such a skill will take about 10,000 strokes alone. Row ON! Jason
Bro! you are giving good tips, but not quite right. You don't need to totally finish your legs on the drive to start using the arms. Also, on recovering, you don't completely stretch your arms to release the legs. It is more synchronized. At the end of the drive, when you finish your legs, you still have some final move with your body and arm to give more speed to the movement. Watch Thomas Lange videos / Lucio Rezende. 3 times Brazilian National Champion, Vice South American and 6th place in World Championship in Amsterdam 1986.
No reason to drop your arms during return. Inneficient and it puts unnecessary lag in the chain. Maintain the return just like a negative phase in any movement.
Unfortunately, there's quite a bit of lost energy in the way it is demonstrated. The form isn't too bad (leaning back too far on the finish). The explanation at the beginning is inaccurate. Which muscles do what at the different stages of the stroke. Just needs to be polished. That's all.
Good job Jason. I would just suggest to relax and not try to muscle so much into your strokes. Its all about connecting at the catch and keeping same resistance up to the finish, release. I saw your Rowing at one of the competitions, would love to work with you and improve your performance, results.
My 2 cents: yes he could work on a little more flexibility and range of motion but it's pretty good erg technique for the indoor rower. A lot of people forget that rowing the in boat is fundamentally different to rowing on the indoor rower with many more factor coming into play on the water, such as rhythm, body weight distribution and efficient blade work. The indoor rower is a physiological tool much like a stationary bike, measuring strictly your work output and not penalising every error in the same way that water does. The other crucial aspect to remember is that even within the rowing world almost no two coaches have the same philosophy. If you see Oxford University the head coach there teaches something completely different to the Great Britain men's team, such as the timing of the recovery part of the stroke and when to bend the arms during the drive phase. Team USA's rowing philosophy from watching them on TV is still another leap from there. Beyond the crucial basics, there is scope for differences and there is no "one way" in rowing technique.
All world-class rowers exhibit minor technical flaws. What they have in common is 1) they do the basics well 2) great physiology and 3) mental fortitude. I love that Crossfit incorporates rowing – it's a great introduction to the mechanics of the sport. It also introduces something new to us rowers, the idea of getting up off the Concept 2 and doing 10 burpees followed by 20 wall-balls, followed by a 400m run.
On the whole, not too bad, but he's only coming forward to about half or 3 quarter slide, his shins and thighs need to come to 90 degrees at the front
So as a rowing coach and an international level rower i have to say his technique isnt that bad, ive seen far worse being done by some of the winners at Crash B. The few things he needs to work on are just finishing touches, he has the basics pretty good. I would drop the drag factor down as level 10 unless it is on a really old / dirty machine is really only meant for specific workouts like power strokes etc and a big guy like him prob wants to calibrate a drag factor around 115 – 130 depending on his own personal preference (but again this could be done alrady and that correlates to a 10 on the lever). But he is not using the rowing machine as cross training for on the water rowing, he is using it as an end sporting training tool so ramming up the slide etcand having the bow tie finish will honestly not hinder his end score that much, if anything the bow tie finish has been done by many crash b winners. Personally i would cut the finish and just jack the rate up but thats me. Honestly though for a non rower it aint that bad..so well done.
Instant thumbs down. I guess rowing on a machine is an an important skill for being the FITTEST ON EARTH. You guys are so caught up in your own vortex that you don't even care that rowing on a machine is a niche skill and NOT THE SAME as real world rowing on water. What a joke Crossfit is.
He obviously is very strong and fit, a top athlete even, judging by his cross fit performance, but this is not at all good rowing technique. Not even close. It would surprise me if he would even match sub top rowers on rowing. This is exactly the problem with cross-fit. It is trying to do too much of everything. Jack of all trades, master at none.
First mistake (if your a rower) he has the erg on a high setting, a 9 or a 10 i suppose. If your a rower keep your erg at a 4 setting. Also this may be cause he is demonstrating but his legs are wide open maybe that just because hes demonstrating (didnt watch any of his other videos) but youd be surprised how much keeping your knees compact at the catch help, mainly being that your get more efficient and clean energy transfers.
Holy shit this was the shortest but best explanation at rowing AND cleaning. Thank you so much!!!!!!!
This is actually the best crossfit instruction Iʻve seen on the row machine. All good instruction on form. Keep in mind the row machine is a leg-intensive machine. I think that gets lost on a lot of people. 60% legs, 30% core, 10% arms.
Pretty funny… So many people on youtube criticizing a guy who has won the games, set the world record on jackie, and has never finished outside the top ten… Not a single person on here would have the balls to say he leaning too far back to his face, so keep hiding behind all your computers. Im sure you're all perfect at rowing :)
Good example of how to pull every muscle in your back rowing.
Rowers and fitness freaks looking for a little fun/killer workout on the rowing machine? Yes, I said fun! https://vimeo.com/ondemand/rowingworkout
If you want to learn rowing technique, this is not the man to take advice from.
you lean too much in the layback and use way too much wrist…this is not adequate coaching.
Way to go Jason. Very nice description of the "Extend the legs and the Opening of the hips". Very succinct! Also kudos to you for acknowledging cadence/ratio/pace/rate/Strokes per Minute as that in itself is a skill worth mastering. Mastering such a skill will take about 10,000 strokes alone. Row ON! Jason
Good one. Been trying to figure this out . . . I seem to be doing it just fine.
Your leaning back too far lol
Bro! you are giving good tips, but not quite right. You don't need to totally finish your legs on the drive to start using the arms. Also, on recovering, you don't completely stretch your arms to release the legs. It is more synchronized. At the end of the drive, when you finish your legs, you still have some final move with your body and arm to give more speed to the movement. Watch Thomas Lange videos / Lucio Rezende. 3 times Brazilian National Champion, Vice South American and 6th place in World Championship in Amsterdam 1986.
No reason to drop your arms during return. Inneficient and it puts unnecessary lag in the chain. Maintain the return just like a negative phase in any movement.
How do you breath when rowing? Do you breath in as you pull or as you recover? I have a hard time getting air when I inhale at recovery.
Helped a lot. Thanks!
What's Rich doing?
This has helped me alot. Thnanks.
Unfortunately, there's quite a bit of lost energy in the way it is demonstrated. The form isn't too bad (leaning back too far on the finish). The explanation at the beginning is inaccurate. Which muscles do what at the different stages of the stroke. Just needs to be polished. That's all.
Extremely helpful video. Thanks :-)!
Instructions not clear enough. My dick is now caught in a blender.
Great instructor made is very easy to follow.
Wtf? how not to row don't you mean?
Good job Jason. I would just suggest to relax and not try to muscle so much into your strokes. Its all about connecting at the catch and keeping same resistance up to the finish, release. I saw your Rowing at one of the competitions, would love to work with you and improve your performance, results.
Pfft I can out row anybody!
Aleluya brother! Great job!
My 2 cents: yes he could work on a little more flexibility and range of motion but it's pretty good erg technique for the indoor rower. A lot of people forget that rowing the in boat is fundamentally different to rowing on the indoor rower with many more factor coming into play on the water, such as rhythm, body weight distribution and efficient blade work. The indoor rower is a physiological tool much like a stationary bike, measuring strictly your work output and not penalising every error in the same way that water does. The other crucial aspect to remember is that even within the rowing world almost no two coaches have the same philosophy. If you see Oxford University the head coach there teaches something completely different to the Great Britain men's team, such as the timing of the recovery part of the stroke and when to bend the arms during the drive phase. Team USA's rowing philosophy from watching them on TV is still another leap from there. Beyond the crucial basics, there is scope for differences and there is no "one way" in rowing technique.
All world-class rowers exhibit minor technical flaws. What they have in common is 1) they do the basics well 2) great physiology and 3) mental fortitude. I love that Crossfit incorporates rowing – it's a great introduction to the mechanics of the sport. It also introduces something new to us rowers, the idea of getting up off the Concept 2 and doing 10 burpees followed by 20 wall-balls, followed by a 400m run.
One question. do you have to pull yoursf back to starting position? Because I have been told that is a no no, but its pretty hard not to.
One question. do you have to pull yoursf back to starting position? Because I have been told that is a no no, but its pretty hard not to.
On the whole, not too bad, but he's only coming forward to about half or 3 quarter slide, his shins and thighs need to come to 90 degrees at the front
So as a rowing coach and an international level rower i have to say his technique isnt that bad, ive seen far worse being done by some of the winners at Crash B. The few things he needs to work on are just finishing touches, he has the basics pretty good. I would drop the drag factor down as level 10 unless it is on a really old / dirty machine is really only meant for specific workouts like power strokes etc and a big guy like him prob wants to calibrate a drag factor around 115 – 130 depending on his own personal preference (but again this could be done alrady and that correlates to a 10 on the lever). But he is not using the rowing machine as cross training for on the water rowing, he is using it as an end sporting training tool so ramming up the slide etcand having the bow tie finish will honestly not hinder his end score that much, if anything the bow tie finish has been done by many crash b winners. Personally i would cut the finish and just jack the rate up but thats me. Honestly though for a non rower it aint that bad..so well done.
great video. def going to use these tips tomorrow when i coach.
thanks !! this has helped me a lot :)
I just watched a vid with all the errors people make and it looks like he is making them all?
recovery is uncontrolled arms are too slow legs are way to fast. quick hands and slow legs is the key
Instant thumbs down. I guess rowing on a machine is an an important skill for being the FITTEST ON EARTH. You guys are so caught up in your own vortex that you don't even care that rowing on a machine is a niche skill and NOT THE SAME as real world rowing on water. What a joke Crossfit is.
He obviously is very strong and fit, a top athlete even, judging by his cross fit performance, but this is not at all good rowing technique. Not even close. It would surprise me if he would even match sub top rowers on rowing. This is exactly the problem with cross-fit. It is trying to do too much of everything. Jack of all trades, master at none.
Excellent video from the rowing king!
All about keeping fluid motion
Legs, hips, arms, arms, hips, legs! This guys deserves a standing ovation!
This dude is a pro at skipping leg day
First mistake (if your a rower) he has the erg on a high setting, a 9 or a 10 i suppose. If your a rower keep your erg at a 4 setting. Also this may be cause he is demonstrating but his legs are wide open maybe that just because hes demonstrating (didnt watch any of his other videos) but youd be surprised how much keeping your knees compact at the catch help, mainly being that your get more efficient and clean energy transfers.
Incorrect rowing technique, watch a rower not a crossfit guy. He extends back too much and motions although 1,2,3 are not smooth.
great tips for noobs
Cheers, great tips but….the words follow through and hard pull, still made me laugh!!