Quick Rowing Tips with Jason Khalipa

Rowing tips at Crossfit Santa Clara and Mountain View

[@gmingeli]

Legs, hips, arms, arms, hips, legs! This guys deserves a standing ovation!

[@DW-ch4vp]

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.

[@ryanduzand2631]

He's great at explaining it. Best video I've seen on beginner technique. Anyone who wants to shit on it, feel free to make your own.

[@jonathanfreeman-mariani472]

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.

[@TempleJV8]

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

[@ysphor]

Indeed, he is a great coach. The way he explains makes it much easier for beginners on certain workouts.

[@dookiewu]

Holy shit this was the shortest but best explanation at rowing AND cleaning. Thank you so much!!!!!!!

[@hackerpl669]

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.

[@Grove2000]

it actually depends on the erg what setting you row at...the ones at my gym tend to be around a 6, because they're very old and rarely cleaned.

[@kimberlysuarez]

Legs, hips, arms. Arms, hips, legs. Simple! Thanks!

[@sergioortiz8219]

As a new rower, I've noticed that criticizing rowing techniques seems to be a popular pastime in the sport. It seems everybody's an expert. Unless you're an Olympic gold medalist, someone is bound to chime in and criticize your technique.

[@michaelmedina5663]

Excellent video from the rowing king!

[@pottssi]

soooooo much help thank you... very simple yet detailed.... I did it wrong that and I knew because I want feeling a burn or sweating but there's always the next day...😀

[@FUN144]

Great instructor made is very easy to follow.

[@kristibrewer3850]

great video. def going to use these tips tomorrow when i coach.

[@clubrower]

If you want to learn rowing technique, this is not the man to take advice from.

[@rosapz06]

This has helped me alot. Thnanks.

[@GregLockFitness]

Extremely helpful video. Thanks :-)!

[@danmercer802]

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.

[@QueenCityConcerts]

+Dan Mercer he's notorious for that. Im still looking for the turbine on my rower though Jason.

[@carvermarks]

Good one. Been trying to figure this out . . . I seem to be doing it just fine.

[@stuff4ever]

Helped a lot. Thanks!

[@Tombrosapien]

Rowing is life.

[@justinjohnsonist]

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 :)

[@Liftheavy85]

+Cadet Johnson I'm confused, are you saying because this guy has won events that he is some how immune to bad form? Would you take Olympic lifting advice from this guy or a coach who has taught Olympic athletes but never won a medal?

[@tjocus43]

+Cadet Johnson, I couldn't agree more with you, it seems like every how to video all these people come out of the woodwork to say how someone isn't doing something right or criticising someone, I got tired of my rower and started to change things up a bit.. I twist to the side and pull, I pull it up over my head, I pull low to my stomach, I turn my hands over and do bicep curls, if there's a different way to row, I've done it and I feel great when I'm done, it's a great workout however you do it.

[@dtruque]

I agree with +liftHeavy85 and btw the feedback given is accurate, he's leaning too far back. I rowed division 1 varsity in the northeast and had a professional coach who would emphasise that constantly. And just because someone offers feedback it doesn't mean he wouldn't say it to the guy's face; I would say it to him in person and hope he'd take it on good faith and perhaps have a conversation about technique (perhaps erg technique can deviate from water technique without since you're anchored so there's no pushback). He could even get more medals with better technique since crossfitters may learn a tip or two on rowing from actual rowers.

[@jackaustin9573]

Cadet Johnson your right, but he doesn't even row, he didn't get the instruction from a professional

Cadet Johnson, when you post a video in KZbin to show how to row, you should have some expertise for it. I am a former Brazilian Team Rower, 3 times national champion and 6th place in the world championship in 1986 in double scull. I am currently a rowing coach at Florida, USA and founder of RowLab.co. Jason Khalipa is a strong dude. He can afford technical mistakes and still reach good outcomes. However, when rowing is not correctly practiced you can demotivate novices or even provoke injuries in practitioners. Congrats Jason for his initiative of posting a video and congrats everyone else who left a comment. A good discuss enhances everyone's knowledge!!!!!

[@MrGlendale111]

Good example of how to pull every muscle in your back rowing.

[@TreyHicks17]

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.

[@Jupe367]

I'm new at this equipment and I find myself liking it because it is low impact on the knee. What muscle group does this equipment build? Is it the core and shoulder? Does it help with the thigh since I do not feel any soreness at the thigh or core? Am I doing it wrong? Thanks!

[@nicholasdreesen3417]

I mean it's a cardio machine, so it's normal not to feel "soreness". However, you should make sure your technique is on point, prioritizing leg drive while keeping a strong core.

[@taylorhill8001]

All about keeping fluid motion

[@bigstockyable]

i agree. i only just started using this machine and figured that out.

[@JAOB163]

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.

[@lololud]

Aleluya brother! Great job!

[@wisdometernal]

Great video Khalipa thanks! I do have a question though. EVERYTIME I row, about 2 mins in my foot goes painfully numb-completely. I end up having to open my knees like a butterfly stretch and row that way. I dont understand why this happens but it's hindering my progress big time. Any ideas to fix it? Im new to rowing so I don't know if it's form, or height (6'5) or what but it's never happen to me doing anything else. Just rowing. Thanks

[@WillsThoughts]

thanks

[@Camh1968]

Hey Jason, great video. I am searching for a pair of good erg shoes - just like wha you have on in this video. Can you advise what brand these shoes are?

[@mtarrant100]

I was expecting to see some gym technique, but you seem pretty tidy on the ergo. Good job!

[@thetruth6207]

you lean too much in the layback and use way too much wrist...this is not adequate coaching.

[@MamaPalma]

Excellent.

[@PatrickSavalle]

Mwah, not many rowers do a 1.50 split on 20+ km. It is pretty impressive. His technique is not that of a boat-rower, but apparently on the machine it works.

[@thuongngyuen1310]

Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this kzbin.infoUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !

[@22jcrewjim]

Dude is a beast for sure. Only thing people need to remember is this technique would not work well in the water.

[@lucbechard1]

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.

[@Stasus]

As a rower, why is there no handle holders on this erg?

[@misharowing]

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.

[@p4845]

Hey this is definitely out of context...But can't this rowing machines be used to generate and store electricity while people workout on them in gym...I mean there is a lot of rotation going down there..

[@VladimirBlack0]

thank you!

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.

[@thetruth6207]

+Lúcio Rezende he uses way too much wrist as well, not relaxed enough

Yep. Rowing is much more natural and relaxed sport than he is showing. If you are not feeling completely confortable with the movement, you are doing it wrong.

[@Grumse]

So, how many CF championships have you participated in?

[@MissGeorgieT]

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

[@burpeetalk]

yea he's pretty sick at what he does no doubt

[@FabricMasters]

hold a 1:51after rowing a 6:20 2k. love to see a "rower" break that piece off. 2k for time, no rest then finish the 21k, at a 1:51. he is a sick fxxk. he did this 2nd workout during a competition in which he placed first in a # of events most rowers would fail. in the cf games video he actually pauses when he gets his body angle after every stroke. translated: he really rows w/ one hand tied behind his back. but hey, he isnt a "rower" btw, there is not one flaw in his demo.

[@davidcarpio4567]

This guy who is "mediocre" at everything holds a record for a half marathon row, could qualify for Olympic weightlifting trails and national powerlifting meets, while still be much better at anything physical than most of you who critize the sport

[@makeminealarge1]

What's Rich doing?

[@varraz2765]

Incorrect rowing technique, watch a rower not a crossfit guy. He extends back too much and motions although 1,2,3 are not smooth.

[@CriticalNotion]

who do you recommend I watch?

[@PatrickSavalle]

CriticalNotion AUSTRIAN RECORD 2000m - Bernhard "THE MACHINE" Pfaller AUT - 5:52.3 He already did 5:40 on the 2000m. Perfect machine technique.

[@PatrickSavalle]

CriticalNotion WORLD RECORD 500m - Bernhard "THE MACHINE" Pfaller AUT

[@mattybee1856]

***** LOL! This technique looks EXACTLY like what Jason is teaching above.

[@PatrickSavalle]

Look better. Way different. Not leaning back like in a Honda. Much quicker catch. Drive much more towards the catch.

[@SusanCriswell]

Keep those elbows out at the finish - keep them away from your body in line with the handle and don't break the wrist.

[@FredericoRabelo]

In Khalipa I thrust

[@johnhickling6688]

crashing into fronstops but other than that he might be ok on the water

[@CodyAustin]

Sounds like Robby from Gravity Falls

[@tdekoekkoek]

He doesn't hold a record for a half marathon row. Maybe amongst cross-fitters. That said, I can't knock someone who is that strong and fit. However if you're going to be teaching rowing technique then it opens you up to criticism. I teach technique as well and I know people will criticize my technique as well. 1.50.9 for a half marathon is not mediocre. It's pretty good. I rowed that last year at age 50. I know of a man who rowed 1:48 for a marathon at age 52 setting a world age record.

[@PatrickSavalle]

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.

[@philipohlen1134]

i've been rowing for 9 years and his technique is really good.

[@PatrickSavalle]

Sure. And my grandma won the olympics at 85.

[@philipohlen1134]

then explain why he is one of the best crossfitters in the world and you're just a nobody?

[@PatrickSavalle]

Easy. In a skiff he would not get far. Cross fit is more like power lifting than like Olympic weight lifting: not much technique or coordination required. Just raw power as you can already tell by the physiques of the athletes. I bet on more technical sports like real rowing, cyclo-cross, swimming, mountain biking, speed-skating, velodrome cycling I own big guys like this no matter how strong they are. Cross-fit is geared toward simpel physical power to make it an accessible sport I guess. Being a good cross fitter doesn't say anything on being a good rower. Just that you are fit at simple movements. Sports are all very specific. If you train for speed skating it won't make you a good runner per se. And if you train on a spinning bike, it won't help you on the indoor track. So, he is just a very good cross-fitter. Not a very good rower. For rowing technique better watch a real rower or just understand you are not looking at an expert explanation. Merely a good point in the right direction. This is also the problem in cross-fit gyms I train, they all learn from each other instead of a real rower, weight-lifter, swimmer, etc. Inbread technique.

[@micahletts]

***** Well said. That is terrible rowing technique haha. i dont like the fact that these people are instructing on things they know nothing about. I am not an expert rower by any means, and even i know there's a lot more that he isn't covering.

[@tdekoekkoek]

He's strong no doubt and so nothing to criticize there. But his rowing technique can be improved which could make him faster. There are several flaws in this demo.

[@bear-pu1qb]

he's rushing the slide

[@lolitaleekun]

OMG Thank you!!!

[@ChiefRager]

He could still use more forward lean.

[@jovan856]

This dude is a pro at skipping leg day

[@Doc_Ribeiro]

which is why you can outsquat him correct?

[@jovan856]

John Ribeiro Pretty much

[@ronniewalker1745]

jovan, you're joking right? i'm a competitive bodybuilder and new to crossfit...jason actually has really large quads...maybe you were being sarcastic..if so, my mistake

[@mikefeir]

you're an idiot

[@mkatherineeagan7007]

I just watched a vid with all the errors people make and it looks like he is making them all?

[@abbybakk8447]

1.) When you pull the handle into your chest, your elbows should go more out than in, yours were pulled next to your chest, which could cause serious injury 2.) Don't lean as far back as you did like gawd dude 3.) In your catch, go up all the way to your heels or you won't get a full stroke, more like half of one 4.) Don't pull the handle up that high, it should hit right about where a women's sports bra ends 5.) timing should be 1:3 when starting in the catch 1 second to pull back, 3 seconds to return to your catch. This is not good coaching!!! Please don't take his advice

[@OfArgento]

What the hell is he trying to say at :27? Anybody?

[@NicC219]

recovery is uncontrolled arms are too slow legs are way to fast. quick hands and slow legs is the key

[@cubamix]

You dont know what your taling about, if you keep your torso relax you can injure your lower back, thats why the torso should be rigid, straight and abs tight.

[@olliecoulson6401]

Wtf? how not to row don't you mean?

[@davidmolyneux5289]

Man, why do crossfit people always have to shout in these videos like they're teaching a bunch of marines how to fire a gun. It's a rowing machine... It's not that serious.

[@KillineRogue]

I just don't think he knows how much lower his voice could be while we'd still be able to hear him.

[@galkalela]

HE REALLY DOENST KNOW ANYTHING!

[@michaelfonzy2]

This is a very very basic overview of the technique. It is far more complex than you realize. Also, he gives very wrong advice on small factors which will kill you. For example, he said the whole torso should be rigid, this is absolutely wrong; it should be very relaxed, while still maintaining a arched back. Don't take your advice from crossfit people, find a real rower in your gym to give you advice.

[@BenVaanDel]

Hard drive, recovery, hard drive, recovery, hard drive, recovery, Congratulations, you have recovered Windows to a previous restore point. Also you lean way too far back, probably due to how ridiculously top heavy you are though..

[@LukBonvi]

great tips for noobs

[@galkalela]

He is not doing it right!!

[@theonetwistedking]

Pfft I can out row anybody!

[@wenisinvietnam]

Definitely can't

[@alexphillips9779]

Probably can't even go sub 8 on a 2k

[@wenisinvietnam]

If he can outrow anybody, sub-7 is probably a good benchmark and I'm gonna say he DEFINITELY can't do that unless he proves it to me

[@abbybakk8447]

You're probably a nine year old who spends all day on the computer commenting shit like this to make yourself feel better. Try carrying a fucking boat

[@shorepulmonary9008]

pretty bad technique

[@Inigo004]

Being an actual rower, I have deeply insulted by your rowing technique

[@JAOB163]

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.

[@atpacademy24]

Thanks