How To Increase Strength Per Rowing Stroke Using Reverse Pick Drills

[@neuromaiden]

I am rowing since 2 years now and I love going back to instructional videos like this one. I always learn something new to improve my technique. Thank you so much!

[@neilcollins5930]

I’ve been rowing on an erg for years without any real instruction , started to use your videos and you’ve changed everything I do for the better .

[@healthwarrior551]

OMG! Amazing! The lightbulb in my brain finally turned on! This made a huge difference. Yes! I finally connected to the rower. I get it now! Thank you so much! I always thought my legs were super weak. I was wrong! I was not rowing correctly!

[@vtmusher2]

Great drill. Amazing how fast 20 strokes per minute feels after doing this!

[@Dirk-is7er]

Excellent excercise!! Been rowing now for four months and after I did it today I finally got the connection with the machine. The only thing that was a little hard was keeping the stroke rate low. But whatever you do after goes a lot easier. Big thanx!

[@DarkHorseRowing]

That’s amazing! It’s such a great drill and it just takes some time to get locked in.

[@markpayne5451]

Another great training technique!

[@rosspopoff-walker8089]

This is insanely well explained. 👍

[@aviramster]

Did this exercise today, its fenomenal. I enabled me to focus on the difference between using tbe hip and not using the hip. eventualy i made better connection. excelent warm up drill.

[@DarkHorseRowing]

It really is a great way to develop connection. Love that you were able to learn to use the hip!

[@jmartin8071]

This drill has been a staple when teaching all my new rowers, but I use it for warm ups and movement basics. They have an incredible time not speeding up and/or not using arms in beginning.

[@DarkHorseRowing]

So glad it's of use! Thanks for tuning in.

[@johnsteventon7144]

A great workout. Two tips - 1) if you have lower back issues, this needs to be done carefully. 2) I did it at 15spm which makes holding the rate simpler. 1 stroke every 4 seconds. 1 minute is the legs then legs/back part - next is a full minute of full stroke. 5 full reps. Hope this is ok DHR?

[@DarkHorseRowing]

John, anything with lower back issues should be carefully addressed not just rowing. Also, a 15 isn't any easier than a 16 because most people count at different rates. So a 4 second count in your head would be different than a 4 second count in our heads. Therefore we use stroke rate so someone can "feel' the rate instead of having to think about it as much.

[@cruciblemm]

I agree with John - and you - you can't differentiate between 15 and 16 in your head, you have to use the monitor. So putting in a stroke every 4 seconds, watching the monitor count down, will get you the 15 spm - you don't have to think about it (apart from subtracting 4 from the time display each stroke). I find that more comfortable than varying the stroke rate when the spm on the monitor pops up to 17 or down to 15. Good drill though!

[@gsc1510]

Love your videos. This one is especially helpful, but I will say that I like your goofiness in the newer ones. Lol keep em coming

[@DarkHorseRowing]

Ha, thanks Scott. I'm trying to have more fun with it right now. Gotta enjoy the process right?!

[@dannyshark7822]

Did this, it was definitely more difficult than just rowing. Will keep trying it to see if it helps row longer.

[@DarkHorseRowing]

Great work! Let us know how it goes!

[@rockenjoshy]

Great stuff. Thanks for the drill!

[@DarkHorseRowing]

And thank you Rockenjoshy!

[@ideasinvestments1428]

Great stuff. I am a beginner. I have been trying to watch your videos to learn. El

[@DarkHorseRowing]

Love it. Make sure you go back and watch the basics videos as everything you need to get going is here for you!

[@aviramster]

brilliant video. I was looking for exercises to build strength on the rower. Thanks.

[@DarkHorseRowing]

We got you aviramster

[@Junior3z]

Fantastic drill. ❤️ Noticed you manspread more than me. Any advantages to this? I keep my knees closer.

[@wesseljordaan7781]

Outstanding info and advice, thank you !!

[@brianschraeder2832]

Thanks for that great video.

[@zoucooo]

insane explanations, thank you!

[@David-124]

Hi - great videos for rowing! You've already helped me speed up and improve my efficiency. I have a few questions when you say "increase your pressure per stroke for 10mins": What might this look like? Should I be focussing on time per 500m? What should I be starting at, and finishing at? And also these numbers will change depending on which part of the pick drill I'm doing... I guess I need to do this a few times to work out my own numbers...but would be good to have some advice on this. Thanks!

[@treadtyred9742]

Do you stay doing the full stroke for the rest of the 10 minutes or do you repeat starting the process again over and over ?

[@techcacafeoflifechiropract3077]

At 5'5, 160lb., I find it really hard and tiring to pull low stroke numbers but feel like a quicker cycle speed keeps the wheel spinning and makes the pulls easier and more sustainable. Not saying that approach is right just trying to grasp how a faster cycle rate doesn't translate to speed and what the split timer says. They say rowing is a tall athlete sport so would the stroke rate strategy be the same for shorter athletes as their tall counterparts? Now, I'm curious what Spealler's rowing game and numbers look like. He's going to the Games so maybe a future Masters interview could be in the cards.

[@techcacafeoflifechiropract3077]

Alright, added the reverse pic drill into the mix yesterday! I'd really liked the awareness it builds! I'l definitely do this one more. Oddly (or not) found the recovery to be quite difficult. I've never gone that slow before and once I pushed my arms back and bent at the waist it seemed my body didn't naturally move towards the catch once I started to bend my knees again. Not to mention, I had a harder time getting into a proper position once I got there. Higher stroke rates allow me to rebound to the next position pretty easily. Of course, trying anything new like this is going to be awkward and strange so I'll keep at it.

[@sivankangadaraan7141]

awesome !

[@DarkHorseRowing]

Thanks!

[@adamroberts8726]

/Yea what are Shane and Ryan's,500m,1k,2k,5/6k,and 30 rate 20?

[@DarkHorseRowing]

Too many times to list Adam!

[@Michael-lt1xm]

You do 5 strokes legs only, 10 leg & body, 15 full body and then what?

[@christine6059]

Michael 714 Consider that one “set.” Continue that set for 10 minutes.

[@lolecbolec6655]

What rowing machine are you using?

[@ironhazes]

Hi Dark Horse....I am 5 ft 9, in pretty good shape, 46 years old.....I am under the impression that my 2K best time will always be around the 28 stroke rate.....any faster just "doesn't feel right" .....low stroke rates feel great to me. Should I am for 30? Could it make me faster?

[@DarkHorseRowing]

The reason 28 feels good is bc that's where you obviously train. Rating up will help improve that 2k time. I'd generally like to see my athletes between 30-34 Spm. With that being said we don't want to sacrifice our form. So start slow. Maybe you'll do a 2000 and day for the first 200 of each 500 I'm going to do a power 20 at 30 Spm.

[@----DJ----]

Is there any way to get the same effect for those of us that do not have a damper setting, like with a WaterRower?

[@MikePf100]

From my understanding (I don't use waterrowers much), the more you fill them up, the higher the Drag Factor will be, so just fill the water up all the way to the max fill line if it has one.

[@----DJ----]

@@MikePf100 That is true Michael. Thanks.

[@guam58]

How many rounds or how long?

[@christine6059]

Filipino Prince 10 minutes

[@Yamaha_Bolt]

I can't do a 3 min 1km with a stroke rate below 35-40. am I doing something wrong? same with the 500m, PB is at 42 s/m. only over the half and full marathon do I row around 21-22 strokes per minute.

[@MrJamiedb9]

D M Are you under 5’5”? If not, then you’re rating does seem a little high...

[@pilantra2000]

Every time I row after 5 minutes my forearm is in pain, what I'm suppose to do to fix that, thanks

[@DarkHorseRowing]

It’s hard to say. Massage is always a great place to start.

[@pilantra2000]

@Quinn Curtis I think you are 100% right, but how light can you hold and still maintain control on the handle, without gripping too hard.

[@cafepablo]

I had this problem and I frequently change my grip when I sense I'm gripping too hard. The recommendation is to use an overhand grip with the thumb under the handle but maintain a finger width of space between the handle and the palm of your hand. I find it hard to maintain that position without slipping back to 'death grip', so I use an overhand grip but stick out my thumbs and rest the pads on the handle, forcing me to relax the grip. For longer sessions (60 mins), I wear gloves which give me confidence that I'm not going to let the handle slip out.

[@adamroberts8726]

Hi if i want to do this drill for my 13 year old son, what damper should i use instead of 10, so as not to injure him?

[@DarkHorseRowing]

Great question Adam. That will have to be up to you to feel as we can't speak for your son. It just needs to be heavy enough that he has resistance to be able to feel connection with the machine.

[@paulthorade6977]

Wait, "A" are you Canadian?

[@DarkHorseRowing]

Minnesotan...close enough

[@st2en]

You have your physics wrong. You can exert a Force without creating Speed. You are confusing Force with Power (Speed). Power equals Force times Distance over Time.

[@DarkHorseRowing]

Thanks for the correction. Always helpful to set the record straight.

[@glennkeppel9836]

@@DarkHorseRowing journal.crossfit.com/2007/04/indoor-rowing-damper-settings-1.tpl

[@daddymay]

Force = Mass x Acceleration

[@stevevaughn8746]

🥵

[@ilanpi]

You really don't understand the terms you are using. This video is about increasing energy (work) per rowing stroke, not strength. Oh, and what you said was also totally wrong: increasing rate does not increases cycle time, it's exactly the opposite.

[@edinborogh]

Awesome video!!

[@DarkHorseRowing]

Thank you as always Edinborogh!