Rowing is NOT 60% Legs! Don't be FOOLED!

[@brendanluce8778]

Tomorrow makes 1 year since the 311 lbs version of me decided to change my future... I have been rowing 30 mins a day 6 days a week for 9 months on a Concept2 PM5. Thanks to Austin, I am approaching 7500m per 30 min session and have lost over 130 lbs in the last 12 months as I currently sit at 175lbs. These vids are life saving gold. Thanks brother!

[@katherinekacarab3357]

I’ve started a 6-day thirty minute rowing routine... I’m on day 4. I already feel a difference. Congrats to you!

[@toolate6971]

I just started rowing about 6 months ago, and I have lost about 45 lbs(IF and Keto as well), but I still can't row like that. The best I can do is about 2:15 split. Today, I found out I was doing the rowing all wrong because of KZbin due to taking a Crossfit class. It seems the S/R is not as important as the pull. I was thinking it was all about the S/R. Tomorrow, I start over working on my form and not achieving 35 s/r.

[@brendanluce8778]

@@DS316316 I’m 37 years old now… 5’11” Never any kind of an athlete before the weight loss. Best distance currently 7698 in 30 mins I received my Concept2 million meter club shirt in less than 6 months… 1,000,000 between 1/4 and 6/28 of this year!

[@afterthesmash]

@@DS316316 When I was 30, I used to routinely do 6000 m in 24:00 with a split of 2:00. I was in decent shape, but not great shape, only I was willing to work pretty hard. Three decades later I'm back in the gym. This evening I did an hour on the bike at 150 W (not very hard, upper Zone 2 heart rate), and then 220 W average on the erg for 6:00 (about 1:58 split), which was pretty darn stressful-perhaps because I started hot at 275 W. Sigh. I can barely sprint faster at this point on the erg than the pace I used to grind out. 2:00 is a good but not great half-hour pace, unless you're teetering into geezerhood, like me.

[@afterthesmash]

@@katherinekacarab3357 Your short-term adaptation is mostly muscular involvement. Your muscles need to adapt to the new regime. You're probably also becoming a bit more efficient with your technique simply from the regularity. Cardio will improve quickly over four to eight weeks if you're in the right stress zone. Muscle size and power will follow. And then ... much, much slower ... your core metabolic efficiency will also begin to increase. The fad these days is long and slow with plenty of volume and only a small amount (about 20%) at high intensity. Plan on about two years of regular exercise in volume to really crank your metabolic efficiency. I call this a "fad", but they don't make fads like they used to. Our new fads are far more based in science than in the bad old days. A little shock therapy can be a good thing, but the big benefits over the long term almost always require a sustain pedal. Volume according to the theory I'm using myself is 45 minute sessions (or longer) in a fixed heart zone, at least four times per week. Well, I saw some results quickly, too. But I was wise enough to recognize this as short-term muscular adaptation. Deep metabolic gains are known not to occur at anywhere near the pace of the gains I'm made in this initial spurt. Rowing is a bit of a hard way to get the volumes that are now recommended (whose lower back likes 45 m sessions on an erg?), so I've added the spin bike for volume, keeping the rower for the higher intensity portion. I love the erg. I can totally wreck myself in 30 s at 500 W. Or I can totally wreck myself in 15 minutes at 180 W. Modern theory is that you don't recover fast enough from wrecking yourself for this to form the backbone of a sensible life program. So I grind on the bike to get the volume, and save wrecking myself for dessert 🙂.

[@D1ivi]

This is the video that I never knew I needed! Thank you Austin

[@trainingtall]

I’m glad it could be helpful!

[@rolfingeguttormsen794]

Just bought a new rowing machine, and your videos really helped me. Never done it before, but things are getting better every day with your help, so thanks all the way from Norway

[@markjewett]

Thanks so much for addressing adapting to a larger midsection! I've been rowing daily to lose weight (I'm down 35 pounds in 7 weeks!) and I feel like I'm stuck between not being able to breath (knees together) and not being able to drive as effectively (knees apart). I feel like I'm just biding my time until my gut goes away enough that I can use proper form. You offered two solutions: 1) don't compress legs as much so you can maintain focus on hip swing or 2) compress legs but separate them so that your breathing isn't as restricted. Which one should I be using while I'm rowing for weightloss/calorie burn/overall fitness gains? I remember the video you put up some time ago where you tucked a pillow under your shirt! :) That one was great, too!

[@marcym.3616]

Same. Same. Same!! This was great for me and my belly!

[@pdiz]

Can't stop chain watching your videos! Thanks for all you do...

[@leahkeltner4622]

I’m brand new to rowing and really enjoying it so far. Your videos have been incredibly helpful in my journey to learn proper technique and how to get the most out of my rowing workouts. Thanks a BUNCH!!!

[@gavinpalmer2435]

I'm glad that reviewing all our rowing forms has made you realize that we're all a little shorter, fatter and more inflexible than yourself. Lol. Great tips though, when you had me drop my foot plates it made a HUGE difference! Still working on the flexibility, and the belly.

[@MrMusic238]

I'm going to spread this video all over the Hydrow community! Definitely seems to be the biggest issue with a lot of people. Great stuff!

[@1shortofasixpack]

Thank you for adding it on the FB page if that was you. I saw it there and immediately watched. So glad I did!

[@kristineskiff2061]

This was awesome! Thank you. I haven't rowed in about 10 years and find myself making these mistakes. I appreciate your thoroughness in talking about each part of the row and how to fix these mistakes

[@trainingtall]

Thank you! I appreciate it! Happy rowing!!

[@maryschreck2557]

I recommend your videos to anyone who is learning how to row! Thank you for this tip-this is very helpful.

[@patbruse6552]

This is the single most useful rowing instruction I have watched to catalyse a breakthrough in my performance/efficiency. I wish I saw this years ago. Thanks Austin

[@loricorey4888]

Thank you! I’m going to be able to make these adjustments for a better row🙃

[@ttb1513]

Insightful perspective! Especially liked the tip about lowering the footplates. Had not considered that.

[@trainingtall]

Glad you liked it!

[@vvrzos]

yeah, super important video. That is exactly my issue :) A separate video about improving hamstring flexibility for rowing would be much appreciated.

[@trainingtall]

Totally! Will do!! Thanks for the support

[@Gidgetandmoondoggy]

That’s great thanks. Perfect timing as I am new to rowing and trying to start off with good technique

[@laurduncan]

I just started with my Hydrow! I really wish you were the coach for the beginner Hydrow videos. I have learned SO MUCH from your youtube videos. @Hydrow put this guy on my machine!

[@markolahnstein7458]

Great vid! Have been working on this so helps know I’m on right track.. thank you!

[@KarenMcIntosh1]

Makes total sense! Eye opening. Thanks for the tips!

[@franthomas5243]

He is a Perfect Teacher. He's worth his weight in Gold!!!! Well Done Austin.

[@ddssrr7]

Dude. Super clear and actionable advice. Great stuff!

[@joseantoniofernandez1890]

the most useful video I´ve seen. This was my problem exactly

[@delphinepsychoyos6004]

i can't thank you enough for all your videos and shorts🤗💕🤗a creamy wall of peanut butter! now go do it!! wishing you all the best with all your endeavours. i row on concept2 4 times a week to prepare for coastal and the workout is super awesome fun because of all your demos so thank you a million times 😊❤🚣❤😊🚣❤️🤗

[@higdolini]

Really helpful. I’ve been rowing for many years and have adapted quite a bit. Still I think I can improve this part. Will subscribe for that review!

[@kenm6948]

Thanks for this great explanation. I was concerned that my legs weren’t doing their part in the rowing stroke. Next time I get on the rower I will pay attention to my hip opening.

[@allisonr7691]

Great explanation. I am in week 3 of your 8 week eBook program (which is excellent by the way!!) and tomorrow is a steady state row. It will be a perfect opportunity to work on my stroke and focus on my hip swing. Thank you so much.

[@octaviolopez4083]

I've been thinking this point for years but always seeing the 60% leg stuff. Instinctively I knew it was not true. Thanks for an excellent explanation and how it applies to those who are starting who are overweight and just starting to row. I've been rowing steadily for years and it has changed my life. I am 62 and just did 11500 meters in one hour yesterday. Felt great. I am also a Concept 2 fanatic. Nothing is better or a better value. Great video.

[@trainingtall]

Keep up the amazing work my friend!

[@LittleCracks]

Best advice on rowing I got so far!

[@WVelaryonFirstOfHisName]

THIS IS SO HELPFUL!! Thanks for another awesome lesson.

[@mountdoomee]

Love this, it reinforces the things I know plus some!

[@craiglowden5995]

Austin, you are absolutely correct! One of your best videos. The leg push for me is about 30 to 40% tops...the rest is the swing back and arm pull! no doubt

[@trainingtall]

Glad you agree!!

[@iciarargus2142]

That was a great breakdown of the forward and back lean as well as the use of the legs. I will be definitely using this knowledge at my next rowing session and look forward to seeing great results. Thanks for the info Austin.

[@lchrzan31]

Wow great advice. Can’t wait to video myself tomorrow and see what my lean looks like. Thanks!

[@trainingtall]

Nice! Love that!!

[@TheDoosh79]

Thanks for this, I will try some of these tips next time at the gym!

[@isthisrequiredreally]

Thanks. This is the tip I’ve been looking for.

[@heavenlypickler]

My coach keeps yelling "leg drive" all the time. I am glad to learn the lean and swing (11 and 1) technique. Thank you, Austin.

[@QueenKaleGardener]

This. Changes. EVERYTHING!🚣‍♀️

[@mikegranlund9477]

Great tips going to give lowering footstraps a try right now

[@kranmaster]

Good stuff. I definitely had my foot plates set up too high and was overthinking eg drive. I couldn't figure out why my catch and stroke just felt better and more powerful in the boat.

[@aspcia]

I needed that front end lean info ! Thank you 🚣🏻‍♀️

[@lalaithlockhart]

I love these videos so much! Incredibly helpful, thanks.

[@trainingtall]

I’m so glad!!

[@ryanlehnhoff654]

I love your tips and explanations, Austin! Great demonstration here

[@mjposta3]

Always great! Thanks, Austin!

[@kristinm76]

This video was awesome Austin! Ty

[@brigittebengtson8514]

Very helpful! I am only 3 days into my Hydrow, and was a bit concerned about my mid section being too big for my knees to stay together. I let them drop to the sides (as is my only choice), and was hoping that was still an OK form. I am able to achieve the correct angles from my hips leaning forward. Thanks for the explaination!! I feel more confident now.🙂

[@hadaryahmorgan5711]

This is such an awesome tip. Makes so much sense.

[@765rider]

One other thing worth mentioning, you need to make sure that your pelvis is in a neutral vertical position at the 12 o'clock position. Many sit with the pelvis tipping back which will automatically limit forward swing.

[@Zabijaka87]

4:45 "you've gone too far" With this face expression it has a great meme potential:D

[@rafaelalamilla5583]

Very helpful video! All of this makes a lot of sense and has worked wonders for my form! Sub 7min 2,000m here I come!

[@sandraredmond4812]

I have learned a lot from you Austin. Thank you

[@xianaleigh]

Oh my God 💡💡💡this makes so much sense now! Thanks so much for helping out a beginner with all your videos! Really tempted to get your book to support just as a thanks! Could you link!? 😇

[@asdffsdafdsafdsa7877]

If people are having an issue with the correct forward body lean that can be a sign of inflexible hips in particular internal hip rotation. Also known as "hip impingement". I don't know how widespread this issue is for other people but increasing this flexibility made a world of difference for me and I'd recommend at least mentioning it in a video.

[@123n4m]

This has made the biggest difference for me, I finally have a better blast off from my legs (sorry don’t know the lingo yet Lol) I finally feel it in my legs

[@myomilky]

Hahaha! Your videos are great. Thank you. Just learned to lean in, in the front, and lean back in the back.

[@r0m0x]

It makes completely sense. thank you!

[@GG-yd7zd]

I'm learning to row from you. Now this is all different from what I e seen from you in the past. ok can't wait for the next row.

[@michaelb8227]

Thanks for this video/tip, Austin. Despite having worked on it, my ability to hip hinge is poor. This appears to be impacting my position at the catch and, subsequently, impacting the power that I am able to generate. I will try this ‘reduce-the-compression-in-order-to-achieve-proper-swing-forward-position’ technique.

[@trainingtall]

You’ve got the right idea my friend! Keep practicing!

[@cher4all]

Doing certain kind of drills will also help implement your issue. Legs only drill, keeping the shoulders ahead of the hips while driving down with the legs “only”. Doing a pause drill with the hands/shoulders ahead of the hips while in the recovery portion of your stroke will also help

[@michaelb8227]

@@cher4all Many thanks, Cheryl, for your suggestions/recommendations. I’ve actually been doing these exercises (and other exercises designed to improve one’s hip hinge). I’ve certainly learned that this is going to be a process/journey and not an ‘over-night’ kind of thing! Again, I appreciate you taking the time to offer/contribute your suggestions.

[@thelindsaylist]

Thanks for giving me “permission” to let my knees go out to the side! That’s what I’ve been naturally wanting to do, but I’ve been fighting it. But as a chubby person, I do struggle to get the body lean without it.

[@Peace_Love_Fitness]

Love your videos . Thank you for sharing

[@Milly605]

This is me! A larger midsection means when I try to go forward I’m restricted and my knees splay out. I’ve been rowing seriously since May and as I’ve lost weight the knee splay is reduced but still need to lose more from the middle. It doesn’t help that I’m very stocky and only 5’ 6” tall.

[@williemccoy259]

Thank you for the explanation. Great vid

[@rupertswallow]

Awesome vid Austin thanks for sharing very helpful!

[@sk8ternate1]

dude, really enjoy your videos. very helpful.

[@trainingtall]

Glad you like the vids!

[@ahmd5]

Very informative, thanks

[@MarkRichie]

This is a great teaching video. Thank you

[@taracatherineriley]

Gosh I have learned so much from you. thank you!

[@ecmik85]

I really like this from a injury prevention standpoint. It feels a lot safer and it probably preventing my disc bulge to flare up. But it’s really killing my 500m average.. I think it’s due to the much shorter drive length, where I before would starting with almost vertical back in the catch but bending my knees a lot more. Hopefully this will improve, because it’s nice to not have a soar back when getting of the rower..

[@misclaudiarene6752]

THANK YOU..... I am sure I would have done this wrong

[@edbavoso7679]

I haveJOIN YOUR PROGRAMS..YOU Have taught me alot

[@Princessliyaht]

Love The Vid! Hope You're Having A Great Day!

[@bobkoure]

Swimmer here. To go reasonably fast in the water you need to fold your feet so as to get them as closely in line with your body as possible. I do this (took a few years to develop the needed ankle flexibility) - and I find leaving my feet in the 'down' position makes my calves tight enough to limit my forward position on a rower. I found the 'put foot against wall and lean in' stretch you showed in a previous video useful. Thanks for that! Oh, FWIW, I hold the stretch for 30 seconds. Not sure I need more than 15.

[@sarahfrench9990]

So helpful- thank you :)

[@remarkymarkable]

Love your videos, thank you

[@lololauren55]

I miss rowing so much! All of our gyms (and sadly, Orangetheory) are still closed here in Montreal. So excited to get back on it soon, I'm losing my mind over here!! 🥺

[@hirolla74]

The Planet Fitness finally got the row machines fixed. Been rowing twice a week for 20 mins sessions. When I row, I pretend I'm dead lifting without weight and keep my heels flat; back angle goes to 2 o'clock. You can feel more of the hamstrings and glutes activate. I do pushups every 5mins off to the side of the machine to get some upper chest action. But you mentioning the 11/1 o'clock angles makes sense. I haven't been leaning forward much but am now. Also the lower the food plate is a great tip. I see a lot of people just row crazy with their arms and not use their legs for momentum. They're more or less using the machine as an upper body workout/seated lat pull. lol

[@iliketurtles536]

This is very helpful

[@trainingtall]

I’m glad you think so!

[@parusudi1]

Now this was really helpful

[@pychow13]

At only 5ft tall, I dont have a problem with body lean, but my bum tends to shift backwards when swinging back and I'll end up adjusting my sitting position throughout the exercise to avoid sitting on my cheeks. Any tips to stop the bum from moving?

[@DS-eu2ww]

Any help form community on my predicament would be greatly appreciated. - Issue with body type and very short legs. Im 5'9" and my inseam is 29"; my legs are several inches "shorter" in proportion to my body trunk; my arms are long compared to my height. So I have : Short legs, long arms, long trunk; Everything but my legs says I should be 6' or 6'1" tall. It is what it is. When Im sitting with a group of people, Im usually the tallest in the group. Even against people that are 6' to 6' 2" tall. Should I be widening my legs so I reach more and get a better lean forward? It seems with my shorter legs, my leg length is hurting my lean backwards. Because for my short legs, it seems a good "swing" is not very easy

[@madsvestergaard7060]

Hey training tall. I performed a 2000m test on a conzept 2, with 130 drag factor. First time ever tried, with use of your tecnique advice: “legs, core, arms”. I got 6:56,6, is this good? I have never used a Rowing machine before, but im getting curious because I think I could be great. Im in horrible cardio condition, but I do have stength, because I am a natural powerlifter junior 23years Old, holding the danish deadlift record at 300,5kg, and I weigh 130kg and I am 193cm tall. Do I have potential to be great if i train my cardio? I would appriciate feedback!

[@AMeza-zd8wu]

Very helpful thx

[@davidmoore1880]

60% seems right if not more. The core another 20-30% and the arms about 10-20%. At a 95# high pull I burn out after 2 minutes. Even a 45# bar at 22 reps a min fails after 5 or so minutes.

[@rockjock32492]

Thank you!!

[@barryoconnor1416]

Thanks Austin. Super, actually 46% from legs. Super looking machine, what make is it?

[@richardmather1906]

Good video. I wonder if the foot position on some rowers, like some of the water rower variants, with their higher foot position, might make getting into that "hips cocked" position more difficult. I like your other video as well: thinking about the movement as more deadlift than row.

[@gorsstak]

Thank you so much Austin, this helps a lot, I think that I feel what the swing should be (only now after trying this). Before I never felt that moment of the swing really. And another thing, this way by back does not hurt neither... very good video!

[@chriscollins48]

Eager to try lowering the foot rest and loosening the strap and letting the toes splay out. Thanks so much.

[@melekakcayemeksiz5650]

Hello, which rowing machine is better in terms of resistance force and other properties; Nordictrack RX800 rower or Schwinn rower? Both are the same price, which one is worth it price? Thanks!

[@whitemoose2669]

I bought my rower, thanks for all the tips. I got 17k in so far, my only complaint is that it’s causing me some neck pain. I assume I’m doing something wrong, but I feel like I’m following your form advice. 🤷🏻‍♂️

[@aprilangel664]

try relaxing your shoulders and neutral neck position.

[@simlowsb]

Yo bro what rower machine are you using?

[@luissuarez7188]

Hey great video, I struggle with getting into that catch position! just wondering why you wouldn’t static stretch before a workout but would do it after! Thanks

[@asdffsdafdsafdsa7877]

static stretching before a workout can actually decrease your muscular output. this is why dynamic stretching beforehand and static stretching after is generally the most recommended practice.

[@marcym.3616]

It's the "YOU'VE GONE TOO FAR" for me. Lol!!

[@jamiejackson8022]

Austin I'm a larger guy just getting started and i was wondering is it more important to keep your legs above your ankles keeping me from getting much compression or is it ok to move my legs outward allowing for more compression? In this video you talked about keeping your legs upright but you didn't say not to let them swing out some. Appreciate your videos.

[@maurososa2234]

Could You please make a Review of the bh lk5000 rower? And what happend if You fill entirely the tank of a water rower un order yo get more resistance?is it posible to damage it?

[@trainingtall]

If they send it to me or I can find it!

[@merim1397]

If I’m feeling it in my lower back during the swing, is something off with my form or is it compensating for a weak core?

[@alexanderthegreat3106]

Weak core and. lower back muscles, that’s if your technique is good

[@lisaweick4350]

Me too! Ugh I feel like my technique is good, I just can’t seem to row without feeling it in my back. Sucks.

[@CharFeld1]

Look into his Row20 course (link in video description above.) Totally worth it!! I also had back pain, butt pain, & all sorts of pain from rowing, but by the end of Row20 I was rowing pain free! If it is your form, Austin will work with you on that until it's fixed. If it's your core, rowing with Austin for 20 days will fix that too!

[@merim1397]

@@CharFeld1 thank you!!!!

[@merim1397]

@@alexanderthegreat3106 thank you!!!

[@conniefuentes1188]

what kind of rower do you use?

[@jonathanl2748]

I have a C2, but that Hydrow is winking at me.

[@aprilangel664]

love my hydrow! Worth every penny

[@isaacartis4801]

It’s nice bro

[@cher4all]

Stick to the C2. Results are better, challenges you more

[@jonathanl2748]

@@cher4all Something tells me that the graphics will be the weak point of the Hydrow at some point. I could be wrong, but the whole product relies on the screen/graphics. We shall see...

[@rascott1970]

what is that you are sitting on?

[@PattyKuluCakes]

Has anyone tried the Life Fitness HX Row Trainer? And feedback on it?

[@mariahslittlelamb8049]

Whenever I row, it makes my quads EXPLODE. It is so freaking painful. I am really athletic, but I have a hard time with rowing. It actually works my quads and legs more than squatting. After rowing a 5K, I walk side to side.

[@ivan__cha]

Which rowing machine is that shinny one?

[@foziebear2112]

Hydrow