Introduction to the concept 2 rowing machine - cardio options - exercises for overweight individuals

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[@Rach1941]

I’ve been using a Concept2 for years. They might be more expensive than other ergs, but they are worth it. They are built like tanks, require minimal maintenance, and last forever. Plus their support staff is world class.

[@thekwameasante]

This!!! No monthly subscription required. However for people who are not self-motivated and require and ecosystem to embrace and push them on the new gamified machines might be best.

[@michaelmcnamara1839]

Plus that sound!

[@MTRUITT95]

I have a Concept2 and finally decided to use it. My weight has dropped from 425 to 350 leveraging Keto/Carnivore and rowing since Jan 1, 2022. Mobility, flexibility and endurance has greatly improved. I’m at the point to where I can start back training with KB and ready for a 10k swing challenge. Love your videos.

[@hyperlingg7608]

Impressive weight loss!

[@Geek2freak337]

Very Awesome. Any social media accounts to follow your progress?

[@vuvuzela691]

what's so scary about vegetables?

[@xerotrace2251]

Rowing and Kettlebells are the perfect pair. They are the only two pieces of equipment in my home gym and complement each other perfectly for a complete full body workout. Talk about maximum bang for the buck! Most muscle and sustainable strength for the long-term IMO.

[@ChrisHurstyyy]

I’m really glad you did this video. I’ve been doing 10 min of rowing before my KB routine, and it gets my heart in the right place before I start swinging the bell around. I would be very interested to see how you’d integrate rowing into a nerd math program.

[@jonwatson5587]

I cannot second this more enthusiastically. Yes. Please. Mark, you’re our only hope.

[@rishigandhi8186]

Former collegiate rower here. A very good option is to buy a used concept 2 erg. Often you can get an older model C, get some spare parts on the cheap and refurb yourself. There are plenty of great condition model D's out there as well being sold used for cheap. The machines are easy to refurb yourself and will basically last forever if you maintain them well. You can take a nearly $1200 machine and get it for maybe half that with a little elbow grease. Learning how to refurb it on your own is easy as the documentation is all available online.

[@froinlaven71]

I've found a great, simple thing to do on these that'll kick your butt is when doing a 5k (it's a standard program in the ERG), do a Power 10 at every 500m. Used a lot in crew, the idea is that for 10 strokes, you give it everything you have while ensuring your entire form is "perfect". Those first ones at 500m, 1000m come pretty easy while the last two at 4500m and ~4900m will take a lot of willpower to push through and find the energy inside, as well as the mental awareness to maintain form. If you're investing in one of these (they're not cheap) and since the row can get a little boring, you might also want to invest in a software piece called RowPro. ($100 for a permanent license). Gives you a little rowing visualization, which helps break up the monotony, but you also get access to a lot of those online rows Mark talked about, can use one of the provided or design your own programs to have light and heavy days or build up from just starting, can join "live rows" with others, can even set a pace rower so if you're just starting and trying to build up your pace, you can set the pace boat to the strokes/minute and split pace you want and work to match it. Want to speed up once you've reached that goal, change the pace boat and keep up. AND, it tracks your work so you can get a great log of how you're doing. I bought one of these years ago and it helped bring me back from being a super fatass. I still work it into routines, even if it's a 5 minute warmup to get the heart up to speed.

[@wengerboy]

This would be really interesting series for you to do. I would love more stuff on Concept 2 and your protocols.

[@michaelmcnamara1839]

Fantastic machine. Used to use these in when competing in secondary school! The sound they make still makes the adrenaline pump now.

[@spoz]

Yes, please more rowing videos.

[@GrantGardner80]

I'm so grateful my work has a gym with these that I can use. Unfortunately it's going to be a few more months before I can cause I'm still in that deconditioned group working on my swings. But getting better every day! Thanks Mark

[@thoughtsonfitness3249]

I have trained for 50 plus years… The Concept ll is the BOSS!

[@thekwameasante]

This is a good overview. For more indept lessons on technique and form your best bet will be darkhorse rowing.

[@jonwatson5587]

Dude. I am so pumped to get Concept 2 integration into the Wildman philosophy. We purchased ours 7 years ago and it was some of the best money we’ve EVER spent.

[@stevekubien6680]

Love my Concept 2. I need to be more consistent with it.

[@PerpetualBeta]

Awesome! I need to get back into rowing. Used to go at it for 90 minutes. Thank you for reintroducing and such a good evolution in your understanding of how to build up the core conditioning to make rowing more effective … …and the Concept SkiErg in the background is another incredible piece of equipment… would love your view on that too … it’s a killer exercise! love it! Thank you! As always your content is perfectly balanced with incredible human empathy!

[@TheBigORanch]

Glad to see this. I've been doing the nerd math kettlebell swing program and rowing in-between sets for a few month now. I really liked the "transition" tip. Getting feet out of the rower straps gets challenging after the 5th set. Thanks again!

[@joemurray8902]

I love my Concept 2! It is the most cost effective gear for what it gives you.

[@kypina3752]

I have a Concept 2 and love rowing it is my favorite form of exercise.

[@sambsialia]

Dude, I just bought a used C two weeks ago. Love the glutes quad activation. Feels like front squats. I can actually get sore from LISS on this thing.

[@jewightman]

I do KB/club nerd math 6x per week (A,B,C) and row 3 times per week; long/slow building toward 10k, 500 m sprints, and steady state 5k. Love the C2

[@mrjro68]

THANK YOU !! for the excellent description of the row machine Mr. Wildman your the man

[@mlucasVT]

Burlington VT Kettle/club Bell’r. Those machines are made in my hometown !!

[@ldpipkin3]

Thanks for this video. I'm about your size and recently had the thought that I should be rowing while watching The Northman

[@thomaslarsen6090]

More on this, please.

[@persephone4846]

I was coached by a professional rower and she taught me a very different technique to the one demonstrated here…I think people underestimate how much technique comes into play in something that seems such a simple activity…I was rowing marathon distances though…so maybe that explains why I was shown a different style of rowing..

[@MarkWildman]

Of course sprint or basic techniques vary from marathon distances. Pull, lean back, hand position, breathing pattern and pace all change

[@jamesstone9140]

I would love more of your thoughts about using a rowing machine into a KB program.

[@karlk9316]

An incredibly valuable video in just 8 minutes. Thank you Mark Wildman.

[@gabrielafox11]

great video! would love to see one about the ski erg too

[@antonomaseapophasis5142]

Nice technique! Be interested to see what other rowers have to say, I imagine they would suggest finishing with your hands at the bottom of the ribs. Definitely good illustration that the legs, glutes, not the arms are the power. Would be interested in your analysis of breathing pattern, particularly since in a full-on rowing sequence the knees come right up to the chest. The trick being to put on the power at maximum at the start of the stroke, but not violently.

[@michaelmcnamara1839]

Been a long time, but I remember my coach was big on keeping that back and shoulder alignment good, same as a deadlift. Reach as far forward as you can without ruining that alignment. This is quite far if you are a bendy teenager like I was - not so much in my mid-forties though! If you are struggling to get in a breath at the start of the pull it might be because you are hunching at the shoulders, thus compressing your lungs? If not, maybe your knees can be a bit wider?

[@sobriquet311]

I'm really glad you are going to do some videos on Rowing. I was trying to incorporate this in. But my form must be off because my hips are killing me. Anyway, can you please incorporate rowing into the next nerd math video? Would love to see how it should fit in. Or if that's too much; just talk about expectations for beginner/medium/advanced levels. Thanks again for all your videos.

[@PatrickCatrick]

For the next idea for metcon, how about jump rope? Relatively cheap and very high skill ceilings too. Downside is high flooring of relative conditioned physique, but with another pandemic looming, I'm not sure how many of us can afford an equipment like a rower.

[@georglehner407]

Jump rope, running, sprinting, kettlebell swings. All super effective. Cardio doesn't need to be expensive

[@integrateddevelopmentllc1574]

Please explain the Concept 2 resistance settings in a future video. Resistance setting of 3 is recommended as a starting point

[@thekwameasante]

This is a good explanation from RowForge kzbin.info/www/bejne/oKOYl6p5qLGqnsk

[@Lardfist0]

SOUNDGARDEN has a great song about rowing.

[@Lardfist0]

It's on the album King Animal.

[@mkraulis]

Please do an exposition on the Concept 2 Ski Erg. I see so many people at the gym using it in strange ways. I guess it helps knowing good form double polling in cross country skiing.

[@MarkWildman]

Okay. I’ll do a basic one

[@maxpower8052]

Not the same exercise but this reminded me of the time I traveled for work and only had those pull-up style resistance bands with me. I worked out at a local park and just for the sake of trying something different, I anchored a medium one to stall bars, and holding the free end with a little bit of band between hands (and wearing gloves), ran back stretching the band between me and the anchor (making a judgment call on how far was good). I then walked back slowly towards the anchor resisting the band just yanking me back and repeated that several times. It was surprisingly fun and it got me sweating fast 😅

[@alamandrax]

I have a simple water rowing machine and supplement it on my rest days/week as active rest. Makes for a wonderful feeling.

[@michaellacy8510]

Rowing is one of the few things I miss about not going to the gym the last two years. That and the pool. Maybe we can go back someday...

[@scottengh1175]

My favorite machine

[@wadsworth2351]

Mark, i used to be a competitive rower myself but unfortunately it totally wrecked my lower back. Nevertheless, the Concept2 rower is a phenomenal piece of equipment and it delivers a brutal workout - i sure remember mine during my competitive years and it was grueling every time. It's bewildering how many people get the movement wrong: pull with your legs first, then comes the torso [back and abs] then the arms. Neither at the catch nor at the final you should lean forward and backward respectively too much - think a 30 degree angle at max. I wish i was still able to train with this, it was punishing but awesome!

[@MarkWildman]

I worked with a competitive university rower who was so trashed she was in constant pain. consider working on the basis of strength heavy club program. it changes the way you engage the pull. she pulls harder, faster. longer now than at her competitive height with zero pain.

[@wadsworth2351]

@@MarkWildman Where i live i cannot order either Adex or RMax clubbells - what shall i do?

[@MarkWildman]

@@wadsworth2351 what can you order

[@sulaimandameus3154]

I had a Concept 2 and I felt that the feet placement was too narrow and it made it very unconfortable for me. Not to mention that the rower is sooooo boring, unless you use it for short periods of time. I changed it for an Air bike and it is much more fun and easier to use if you have bigger thighs.

[@dianesmith2555]

Make one on disable, not everyone can stand.I might get my legs back hip,core

[@notnoaintno5134]

I'd like to see more on this. My leg always starts hurting when I do this, think my form might be fd up

[@MarkWildman]

just one leg?

[@CarbageMan]

You should get together with Shaun Baker, who holds world records on the Concept 2 rowing machine.

[@MarkWildman]

I think he’s a little out of my league

[@CarbageMan]

@@MarkWildman He's a good, down-to-earth guy. Don't know how you feel about carnivore diet, but he (an MD) was canceled for advocating it, and fought to get his license back. Now he's running Revero health to sort of do what you do on the nutrition side.

[@TheRayford13]

Really good information. Thanks!

[@BenSemisch]

That rower has been on my list for a while now, but I ended up finding a deal on an Echo bike and went that route instead. I'm definitely in love with it. Any thoughts on Fan/Assault style bikes vs the rower?

[@MarkWildman]

Brutal… we will talk about it at some point

[@peacal247]

Did you say single arm kettlebell squat?

[@nathancate4837]

So I did the 2000 meter test this morning. That sucked. What does achieving the goal say about your level of fitness?

[@robbieandreasen4830]

How can I use my rower to train for half-marathon spartan races?

[@joerevesz1560]

I'm a guy with a gut which tends to get in the way when trying to row. I can't get all the way down and I end up flaring my legs out to the side to get myself there. Is that considered safe or is it bad form?

[@MarkWildman]

Depends on who you ask. If your feet are staying flat on the foot rest I say go with it.

[@randyallen2771]

I know what you mean. My suggestion would be to make sure your feet are positioned low enough on the foot rests. Try having 2 - 3 holes visible on the top, many beginners have their feet too high. This will allow more room for your middle to expand into as you move forward to the “catch” position. Relax, don’t try to go too fast (19 stroke/minute is plenty fast for a beginner). As you build up meters, your stroke will become smoother and your middle will melt away at the same time. It takes a little time but is worth it . Don’t try to do too much starting out, keep the effort down and don’t use a lot of resistance ( 2-3 is fine, your elbows will thank you too!). The Concept 2 website is a great source of information as Mark said. Sign up for your own training log (free) that will log all your rowing workouts for you, and when you get to 1,000,000 meters, they’ll send you a T-shirt! Give the rower a chance, it’s a wonderful basic workout, relax and enjoy the ride!

[@tum8017]

Mark thank you once again for your brilliant content. Will you be making any content on Echo Bike or can we just take your ideas on C2 and apply on echo bike / assault bikes ?

[@crayzmarc]

What do you think of the versa climber?

[@MarkWildman]

Love it

[@MarkWildman]

Very expensive

[@TheAirborneKite]

Any thoughts about damper settings? Apparently the setting is not exactly difficulty, but I was never clear on what it actually is. I just left it on 3 and called it a day (haven't been to a gym in 3 years, though).

[@thekwameasante]

This is a good explanation from RowForge kzbin.info/www/bejne/oKOYl6p5qLGqnsk

[@justinrg85]

Its mostly based on your skill. Look up Dark Horse Rowing. He has a good video on it. The main idea is you want tension at all times. If you're a "sprinter" and can keep it going you want the lower number. If you're slower you want a higher number. The higher number also increases the resistance so it can wear you down a lot quick if you try to be fast.

[@Iron-Buddha]

+1 for more rowing videos o7

[@kimsmyth1381]

Seriously how do this rowing machine design still exist. Get a proper modern rowing machine. Search Indoor Sculler.

[@MarkWildman]

Because it’s durable and available. I will look up Your recommendation

[@marksteven6116]

total waste of money . would be good to produce electricity for home , car or bike, why cant we plug it into a generator ? swing a kettlebell and sledgehammer far better