Rowing Form Check - Hyrox Special

[@TFCarroll-e5e]

Constantly review these rowalong videos to reinforce my form, absolutely excellent !!!!

[@AndrewLosik]

RowAlong Treasure Hunt. Always something useful!!

[@georgeengroff504]

Awesome video! Best video on rowing mechanics that I’ve seen

[@OmarElliottgreen]

RowAlong Treasure Hunt! I feel like I can use this critique in full on my own technique!!

[@yvonnelei5711]

Thank you so much, it’s very helpful ❤

[@Claire.l.slater]

RowAlong treasure hunt

[@Nlevfitness]

Another good one thanks. How can we use the power curve to identify correct technique and/or areas to work on?

[@rowalong]

Good question. The short answer is that you want a smooth curve up and down. The higher, the better. If you have any kinks to the curve, and it looks like a mountain range, that’s where you’re missing power, or jerking in the power. I need to make a video about this to be honest.

[@frankzehelein]

You can search for "Egometer Space" - they have an Android app and a web page (I only use the web page). You can connect your Computer with a "Printer" USB cable to your Concept 2. For the application you should keep the "Power curve chart" and add "Other > Power curve advisor". When you row this will show you the power curve that you rowed with your last stroke plus the "optimal" curve (there are a few to select from) and your difference to that curve. The "Power curve advisor" will then write a text and read it out loud of what the tool thinks you could improve. In my tests it was not always correct but gives a good hint on where to look into. For me I have often a short pause at the catch and the tool tells me something about more legs from the start which is kind of close enough ;-) But I find it very helpful to see for every stroke the difference to the optimum and am happy if I see the "Great stroke" text. I kept it with audio for the start but it was soon too annoying and I rather want to listen to John here ^^

[@mikecaseyoshea3594]

Good video. What are your thoughts on the footstrap set too high when you hit the row? Waste a few secs to adjust or just get on with it?

[@rowalong]

I’m actually making a video about the best approach for straps etc for hyrox. But if it’s only 1 hole up or down, just go with it. You’ll lose more time adjusting than you will from the different angle. If it were more than 1000m I’d say change it. But…

[@mikecaseyoshea3594]

@@rowalong cheers, are you doing a HYROX event yourself?

[@rowalong]

I’ve got a decision to make about that. I’ve been training using the Hyrox workouts as a way to expand how I’m training - so it makes sense. But in order to make it worthwhile I’ll need to stop trying to remain a lightweight. Need to put on some muscle to do it justice. Which would then stop any thought of racing indoor rowing events. But I’m certainly eyeing up Manchester 2023.

[@steveg1286]

rowalong treasure hunt

[@schultzks]

RowAlong Treasure Hunt

[@edladd212]

Maybe I missed it in the video, did you mention what pace he was going at?

[@rowalong]

I didn’t see his actual pace, but I seem to remember his row time was 4:40 - so likely to be around 2:00 pace. (Those 40 seconds being time to get to the rower and strapped in, and then off the rower through the banner)

[@edladd212]

@@rowalong Thanks for the reply! Not a bad time, but pretty exhausting with bad form I guess. I recently bought a C2 rower myself, am enjoying getting lost in your back catalog now :D

[@davidfleming9243]

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[@MauricioGervaz]

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[@IanMcCausland]

its always surprising when I see athletes who are amazing and compete on rowers but with bad form. if he searched here on KZbin, he'd know in 5 mins that his form is way off. Unless he's is just so good in other parts of the race that rowing doesn't matter?

[@rowalong]

I wonder whether some of these guys use the rower as a 'rest'. His time for the 1K was 4:52 - but that includes getting to the machine and back out again - so was probably closer to 4:00 But really, the effort increase to get to 3:40 would be quite high, to only give him 20 seconds reward. And then possibly knacker him for the rest of the race. However - by rowing with this technique, he's tiring himself out quicker anyway, but jerking around and not using his legs. So I guess it's a balance. It is quite frightening how bad some of the technique is though. I'm going to look at Mark Lewis next - who isn't actually too bad. But there's a guy on the machine next to him that makes my toes curl!!

[@Nlevfitness]

@@rowalong Transition time for me at london including getting in the zone, on and off the rower etc was 20 secs.

[@cgt7929]

Glad you did not use his name or show his face…

[@rowalong]

I didn't think it would be fair - however, I also don't think he'd care. The one thing I've learned is that a lot of the top-end HYROX athletes just don't care about improving their technique (and therefore their efficiency) on the rowing stage. Maybe when all the huge leaps in World Records become just seconds, people will start looking for marginal gains - and when that happens, I'm here to help!

[@cgt7929]

@@rowalong Thank you for your reply, I follow you specifically to improve my technique and try to follow most of your suggestions but I still do not like my force curve… I keep trying

[@cantstopthesickness]

His knees come up too early! Overall terrible form. 😢

[@rowalong]

Yup. And I get that rowing in HYROX is different than a normal row - there's an element of wanting to take the weight off the legs - but... Eventually, poor technique is just poor technique.

[@lean2281]

Theres nardly any time to be made on the rower, hes using it as a rest and is saving his legs

[@rowalong]

It's not about time, it's about efficiency. The way he's rowing, he'll tire a lot quicker than at the same pace if he had a better technique. Plus, at the level he's racing at - he shouldn't need a rest. His result for the rower was 4:40 (if I remember right) which for an athlete of this level, should be a lot quicker, even if he was taking it easy. That's not including the Roxzone either, it's just time to get to the rower, row 1K and then leave the rower. Not trying to argue, as I used the row to rest when I raced in Manchester and Glasgow - but 1) I'm not the same level an athlete as him, and 2) I managed to use it as a rest as I used my whole body at 50% instead of my upper body at 100%.

[@lean2281]

@@rowalong who is the athlete in the video?

[@rowalong]

@@lean2281 kzbin.info/www/bejne/el6Wn2ymnMaFi7M - This is the original video.

[@zenithartandfashion7411]

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[@peterjuhnke1733]

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