How to Row Strapless and why it will Fix Your Rowing Technique

[@rowalong]

Use this in your warm ups - including when you're doing the single leg / legs only / arms/body only parts. It'll really help your technique, and give you a great core workout too! Win win win!

[@rogermawhorter2957]

My rowing coach had me start rowing feet out and no shoes. It has made a great difference both on the erg and on the water.

[@peterjuhnke1733]

RowAlong Treasure Hunt This tip has really helped me as a rowing beginner. First, I was pulling myself forward with the straps and this fixed that problem. Also my arm pull timing was a little too soon somi wasn’t getting that little brace at the end of the stroke. Then I was getting a sore behind that I think was being caused by leaning back too far. So I was using the straps like a brace for a sit-up. This exercise seems to be helping with this. also.

[@drtonydc]

I am a fan. I row everything under 24 spm strapless. I've rowed lots of ultra distances strapless. A great quick 5 min, 18 min video.

[@rowalong]

Haha. Yeah, it did expand a bit. But I tried making a more on the nose version, and knew that those try it once and give up would still be left doing that if I didn’t give a fuller reason why the elements are important.

[@derektaylor7613]

I tend to do my warmup and cooldown out of the straps. It's good for the core and encourages good technique.

[@richardstott6023]

I do my 2k warm-ups now strapless, defo improves technique.

[@mitchsegal8372]

Thanks for doing this video! On my way to give it a try with more confidence now

[@CoryWoodrow]

The back of my heels always hurt when rowing without shoes. Is it just me? Any tips for that?

[@thomas-treu]

Thank you, will try this tomorrow. Maybe you could do a full strapless workout video?

[@rowalong]

I think I’ve done a few strapless. But I’ll do the next 30 with feet out. If nothing else, it’ll give me something else to talk about!!

[@psgraphics05]

Good info! What I find, and is really annoying, is when I row with ‘good’ form, I struggle to get a good pace! Think I’m using my back too much and not enough legs. I struggle to feel my legs working!

[@davestitt2970]

Great video thanks. Push and point!

[@rowalong]

Glad you liked it!

[@alan3179-n1r]

As usual informative and entertaining...looking forward to my sticker!

[@rowalong]

Send me an address!

[@vjeshitza]

do I use the same techniques to row strapless on a machine with swivel pedals?

[@rowalong]

It depends if there's a lip on the pedals to keep your feet from sliding off when they're horizontal at the catch. To be honest, I'm not sure how well it would work. I think I have a machine that has swivel pedals, so I'll give it a try - but you may want to stay in the straps, and just focus on not pulling yourself forwards.

[@AienAristeuein]

I like this one. Will give it try, but I fear I will look silly at the gym 😅 On the other hand, now that I know what proper rowing form looks like, near everyone on a rower at the gym looks silly 🙂

[@rowalong]

Well, hopefully if you do it right, you’ll look anything BUT daft. You’ll actually look like you’ll know what you’re doing.

[@kindpanda1075]

Made it that far... Didn't skip... Want my sticker! LOL!

[@trevdavis9234]

Good stuff 👍

[@rowalong]

Glad you enjoyed

[@annegutsch3299]

Does the point make it so you dig you’re heels in the foot plate? does the “heal holder” make it feel like I would use that to try to drag my self instead of the straps? Is that supposed to happen

[@rowalong]

Not really. The point of pointing the toes is to get all of the power and momentum into the machine. So that when you get to the back, you’re kinda floating there. Neither moving forwards or backwards. And pointing toes removes any force from your feet. Then sending the handle away and tilting over your hips is the way you start the momentum to return to the front again.

[@MoveGoodNow]

Am keen to try! Would you consider putting a little bit of white tape on the damper arrow/pointer? good to know where it’s set at a glance (on my tiny screen). Love your work.

[@rowalong]

You have to remember though, all machines are different. Mine is set to 6 right now, giving a drag factor of 165 - all because of the HYROX training I’m doing. But another, dirtier machine at 6 May only give 110 drag factor. That said, I’ll try to work out a way to get this info on screen without slowing the videos down.

[@MoveGoodNow]

@@rowalong Ya. Good point.

[@russellnoble4812]

Never strapped my feet in as I want to feel in control of the power and technique 😊

[@SurftheTube007]

I stopped strapping in a year ago and never looked back.. gets wobbly at high SR if you loose form though.. which is the point init?

[@rowalong]

Yeah. Although for me, once I get to 26spm, I need the straps. Not for getting forwards, but just to stop falling off the back. Maybe I should watch my own video about this!!

[@carold.7907]

Will a rowing machine help reduce belly fat?

[@rowalong]

It'll help you burn calories, and if you have a good technique, it can strengthen your core. But fat/weightloss should be done in the kitchen first, not the gym. If you don't hit a calorie deficit by being careful about what you're eating, then the exercise just won't cut it for you.

[@carold.7907]

True. Thanks for your response

[@rogerrivell9683]

Rowalong treasure hunt!

[@robinrobin135]

I almost only row strapless, you can really feel your core activating

[@rowalong]

It is quite amazing how in one love, the forces across your body totally change. Sounds like it’s really working for you.

[@robinrobin135]

@@rowalong yea I like it alot

[@erikborup5568]

Its also god for People Who mowes the machine back when they row.

[@johnnewman2472]

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[@rowalong]

Great stuff! Remember to watch the whole videos to hunt for the buried treasure!

[@kentmemories]

I never rowed with feet in.. always feet out.. every day..

[@rowalong]

Great habit to have gotten into!

[@mikestoning5536]

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[@DaveNeve]

Women rowing with strapless bras ??? 🤑🤑🤑

[@rowalong]

Or rowing without a heart rate strap?

[@djcip1]

John, can we no longer use ErgZone with your videos?

[@rowalong]

Ergzone changed the access for RowAlong. To see the legacy workouts, you now need to subscribe. Recent workouts are now under the “Free RowAlong workouts” track. It’s a shame. I’ve seen use on Ergzone plummet since this happened. I now have to question whether to continue to maintain and upload sessions.

[@rowalong]

Ergzone changed the access for RowAlong. To see the legacy workouts, you now need to subscribe. Recent workouts are now under the “Free RowAlong workouts” track. It’s a shame. I’ve seen use on Ergzone plummet since this happened. I now have to question whether to continue to maintain and upload sessions.

[@djcip1]

What does a subscription cost? If you’re going to continue with them I’d consider buying one. But if you’re leaving, no way. I try using erg data while watching, but the sound volume continuously drops.

[@rowalong]

@@djcip1 it’s only $5 a month. And I need to check the numbers after a year or so before making any decisions.

[@paulwright3458]

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[@zenithartandfashion7411]

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[@kennoble1882]

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[@MarkNewsome]

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