Rowing Machine: The SECRET Setting To Maximize Performance

Check out my guide and beginner's workout rowing program
HERE: www.fatfreecartpro.com/i/ydjq...
Follow me on Instagram: @trainingtall

[@marshareed6164]

Your videos are extremely helpful. I am relatively new to rowing, 72 years old and cautious about injury. I love rowing and learning so much from your videos.

[@PeterBrown-sn2ds]

❤

[@bmjames]

I love these videos that show me things I didn't know I could do with my Concept2. Thanks!

[@amkessel2014]

Really interesting. I’ve heard about the ideal Bell curve before, but I’ve never heard anyone break down the non-ideal curves and what they mean. Looking forward to analyzing my stroke on my next row. Thanks!

[@trainingtall]

Thanks Andrew! Glad you liked the analysis! Hope it helps man!

[@stevejohnston3404]

Loading the hips. Drive transferring to the finish. The force curve is awesome on the Concept 2. The more I focus on this part of the stroke the better my splits. Thanks again for another great video.

[@trainingtall]

Thanks for watching, Steve!

[@ollierussell88]

Not been rowing long, maybe 2-3 months...just tried this and found i had the perfect bell shape you speak of. I was quite pleased about myself but in truth its down to you, learnt alot of the technique from your videos. Thankyou and keep up the rowing content! We/I really appreciate it brother.

[@trainingtall]

Nicely done, Donald. I appreciate the compliment, but I just serve as an information hub and it was YOU who acted upon it! Keep up the great work too!

[@EricRShelton]

THANK YOU for this video! I got hooked on the rowing machine last year and just bought my own C2 for the house but still didn't really know a lot about the monitor. I just tracked distance/time. I flipped to the force curve this morning after watching this and now I feel like I've got a wonderful diagnostic tool while I'm working! Thanks again!

[@trainingtall]

Excellent, Eric! Glad you liked it and happy rowing!

[@BRayWrites]

Appreciate the clear explanation of what different curves represent.

[@trainingtall]

No prob, Billy! Thanks for watching!

[@n.heroep2786]

I just start rowing and found your video. I've been learning the technique and never know what that force curve means. Now I know that this curve helps me understand if I row with a correct technique. I've been wanting to know if my technique is correct or not. So thank you for your video.

[@chrisf247]

I love the power curve because if you know what the ideal curve looks like you can (in my experience) develop pretty good technique just by watching the curve.

[@GeoffCanyon]

Thanks for the info! Before I started looking at the force curve, I was having a problem where on 10k+ rows the monitor would sometimes go nuts and report a SPM of 50-60. Looking at the force curve I saw that I had two peaks, and the valley between would sometimes drop so close to 0 that the monitor would interpret one stroke as two, hence the absurd SPM. Now I row with the force curve displayed the majority of the time. I've mostly corrected the issue, but I still sometimes see two peaks creeping in when I get tired and I'm not paying attention.

[@MoLewis57]

This was extremely helpful. I'm a new rower who has only been rowing for about 10 weeks, and my first goal was to post a sub-8 2k time. I made very quick progress at first, but had hit a wall at an 8:06 2k time until I watched this video. I realized that I had been rowing almost completely wrong. I was focusing on pushing with my leg and then pulling with my arms when my legs got extended and wasn't even thinking about swinging back. Sure, my body would swing back at the same time I pulled with my arms just from momentum, but I wasn't taking advantage of the swing of my body ( which as you pointed out, is supposed to generate the peak power of the stroke - my force curve had a huge spike at the beginning , and then tailed off ). After watching this video yesterday, I got on the Concept 2 and did some training where I watched the curve while trying the make sure I started to swing back with my arms extended when I finished my leg drive. After doing this practice I went off and rowed a 7:57 2k with seemingly far less effort than it took me to row the 8:06 times with the bad technique ( I haven't quite figured out how to maintain the correct technique ( which is still nowhere near as correct as it should be based on my force curves ) while giving to same effort as my rows with bad technique, but I eventually hope to figure that out ). Thanks!

[@trainingtall]

Wow!! Man that is freakin' awesome! So glad you could apply some of the technique cues from this video to your own rowing and see a big improvement because of it! Way to have the patience to learn and get better. Keep up the great work, friend!

[@RinnNetherton]

This is such a helpful explanation!

[@gwennewman8640]

Many thanks for video, very useful as tried screen and found have double peak so will help me focus my training. Cheers.

[@trainingtall]

Awesome for you to notice your double peak, Gwen! Now you have something to work on! You got this!

[@YhcTiR]

Thank you ! I'm learning both how to use correctly my rower and english language thank to you. :D

[@garyschreiber695]

Great video. Very helpful. Thanks

[@trainingtall]

Thanks, Gary! I am glad you liked it!

[@adriancarpenter4493]

Great video Austin. Will definitely pay close attention to this!!

[@trainingtall]

Thanks, Adrian! Just another cool thing to watch for when rowing!

[@gentilvideos]

Great video, clear explanation. Just on my 3rd day rowing. Thanks!

[@trainingtall]

No prob!

[@qaizersethi909]

I like the big display on the monitor if you know what I mean!). Excellent video. Thank you for teaching us more as I didn't know about the curve before.

[@trainingtall]

I know what you mean! Happy to help! Thanks, Qaizer!

[@Mikeandcris91]

I'm another frequent user of the Concept 2 who didn't know how to interpret the force curve. Thank you for the informative video!

[@trainingtall]

You are very welcome! I am glad you enjoyed it. Thanks for the support!

[@miguelvieyra7270]

Awesome video Austin!

[@trainingtall]

Thanks, Miguel!!

[@squealer42]

This video reminded me - I haven't done any pick drills since... too long. Force curve stare-off workout today - nice bell curve first half, then the peak slowly slides to the right grinding out the meters getting tired. No mercy that machine.

[@trainingtall]

Haha no mercy indeed. Good stuff, squealer!!

[@vidalq1]

Wow, that was great . Thanks for teaching me something I had no idea about .

[@trainingtall]

Glad you liked it! Thanks for watching!

[@RodneyJack]

Thanks for the tips.

[@trainingtall]

No problem, Rodney! Thanks for watching!

[@curtbentley]

Great eye-opening video! I didn't know that curve was per stroke...and I was always mystified why no matter how hard I rowed (or pulled on the ski erg) it just trailed off into nothingness...

[@trainingtall]

Glad you enjoyed the video, Curt! Thanks for the support, man!

[@_fabiano]

The technogym has this feature as well! But you need your phone paired with the machine. The curve only appears on the phone screen. On the flip side, it's beautifully rendered! Thanks for the tips

[@MrKingamaziah]

Excellent! I think I slightly injured my shoulder in December going too fast, gradually getting back (been Concept 2 Rowing for 4.5 years with no problems). This is super interesting 🧐! Tnx! I will watch for this now!

[@trainingtall]

Definitely ease yourself back into it! Thanks for watching and happy rowing!

[@craigcalzaretta5362]

Excellent!

[@trainingtall]

Thanks, Craig! Glad you liked it!

[@charlesrestivo870]

On a short vacation when I'm back I'm looking into your coaching videos Where do I find out some info about it and how u critique your students stroke thank u .Learned about rowing in OT then covid happened .Bought a concept 2

[@sylvaincote8216]

well explaine

[@christine6059]

Aha! Very helpful.

[@trainingtall]

Thank's Christine! :)

[@oliky2]

Very informative video. My force curve was skewed to the left meaning that I was using more power on the legs but I am working to improve it. I am wondering whether it came from the habit of rowing in eights where the speed of the boat is fast and you need a more powerful catch to connect with the water (I was coached like that). On the erg, I noticed that it seems more difficult to get a nice balanced bell curve with a low drag factor, which seems to correlate with what happens in an 8+. Do you feel the same, i.e. is your force curve more centered with higher drag factor (120-140) and left skewed with lower (100-120) for the same power output?

[@biggorilla83]

Hey, this video helped me a lot. I thought something was lacking and this helped me see that i was missing a connection somewhere. my curve is more of a nice smooth hill with no peak at all. I will have to work on it. I was wondering if you had any input on the companion app that concept has, the ergdata app. use it dont use it? like it hate it? etc.

[@trainingtall]

Hey gorilla! Definitely work on getting the peak! I unfortunately have not spent a lot of time with the ErgData app. I need to though, and once I play around with it for awhile I will make videos covering some of the things it can offer!

[@marincapital2586]

Good to know

[@trainingtall]

Knowledge is power, Angelo!

[@ericacline1046]

So so glad u went over thus!? Are u on patreon?

[@trainingtall]

Thanks, Erica! No I am not on Patreon... the best way to support me would be to pick up my eBook, Row Your Fat Off, which you can find in the description below the video! :)

[@claudiacanales2662]

Really interesting video!

[@trainingtall]

Thank you! One of my favs!

[@claudiacanales2662]

@@trainingtall yeah the curve actually can show a beginner like me what they might be doing wrong. I recently got a Concept 2 rower but I noticed I don’t sweat much. I am overweight. Do I need to push harder with my feet to get more intensity?

[@cappybenton]

Wunderbar

[@PhilEvansNZ]

I have seen a number of videos saying the curve should be as flat as possible, with consistent force through the whole stroke.

[@trainingtall]

The rowing stroke should be an acceleration through the hip drive, in my opinion!

[@easthamguy]

When I look at my curve, I get a good bell shape but the peak is not in the middle. It skews to the catch, especially at higher rates? Is that okay? Thanks

[@davidpomerantz2017]

Hi again Austin, My force curve tends to be a rapid rise, a long flat segment, and then a rapid fall off. More like a Colorado Mesa than Vermont Green Mountain. Any comments on that force curve? Thanks, Dave

[@trainingtall]

Hey Dave! Hmm.. it sounds like you are not "accelerating" through the hip/body swing motion during the stroke. Try to really emphasize this portion and see if it helps! Let me know how it goes in a new comment as comment replies don't make it to my inbox! Best of luck!

[@kennethkirschner7961]

Does any part of the recovery show up in the force curve. I just always assumed that the down slope at the end of the bell was the recovery?

[@trainingtall]

No part of the recovery shows up on the force curve! The drop off is the arms finish of the stroke which contributes the least amount of power to the overall stroke.

[@johnoconnor8113]

Is there any software out there from Concept2 or otherwise that will do Force Curve analysis? Something to compare Actual to Ideal, or give a person a "score". Or is the only option to simply observe/analyze the curve by looking at the monitor?

[@trainingtall]

I believe at this point you can only "observe" - so I suggest just doing your best to aim for the "bell" curve

[@mikedr1549]

My force curve is a squiggly worm!

[@waxxo]

For the 20 min fat loss workout you posted a while back, 1 min easy/ 1 min hard same stroke pace, would you want the bell curve the whole time or would it change during the high effort part? Thanks!

[@trainingtall]

You would want the bell curve for the "hard" portion... the curve would be more "flat" looking during the "easy" portion!

[@waxxo]

@@trainingtall awesome, thanks!

[@WCephei77HD]

Can I fit that PM5 monitor to a different rower like the Force R3 USA rower? Will it work?

[@monkeyb1820]

I'm pretty certain you can't do this. They're made to work on C2 rowers.

[@David-124]

I have a curve that looks like your "Upper Body" Focused Curve. I'm 5'5 and have reasonable deadlifts and squats... how can I increase my leg power on the rower?

[@trainingtall]

It's less about the leg power and more about a strong hip swing after the leg drive! Try to make sure you push your legs all the way down first, THEN open up with your hips. A lot of people tend to press the legs and open the hips at the same time.

[@David-124]

@@trainingtall Thanks! In my next session I'll focus on hip swing strength and timing.

[@JacK-yb7gu]

Hey there! I’ve been rowing for about 4 days now, I am 5”2, so I’m not very tall. At first I was rowing 1000M in 6:30/22 and now I’m at 5:15/25! Level 5. How am I doing? :)

[@trainingtall]

You're doing amazing, Jac!! Keep it up!

[@johnkerr7042]

The physics is a little off here - the Y axis is force, not power: force x distance = power. You could put a load of force on with a short stroke length and develop little power, or vice versa

[@drstimpy1]

Do you suppose the mid peak is due to gluteal engagement? After all they are the most powerful muscles 💪

[@trainingtall]

Hey John! I definitely think that the use of the glutes during this portion is definitely a contributor to creating the peak power!

[@JobieA11ca]

@@trainingtall I echo the appreciation of your channel and this video. I've been learning so much here! This q&a about glutes being part of the core makes me wonder if I actually am engaging/leveraging all the "correct" core muscles when I am rowing. Have you done any videos on this topic?

[@uneed2calmdwn659]

I have a very wide bell curve

[@trainingtall]

With a wide bell curve, you are emphasizing the power during the right moments of the stroke, and so now you just need to work on your "acceleration" and basically just do the same thing, but faster/stronger!

[@user-dd7fn3fv9l]

My force curve is looks like this (30 s/m, 6-42 in 2000m rowing distance) /`````````\ Does it worse then bell-like shape? I suppose that the amount (quantity) of power produced per stroke is the area beyond the curve (Math says that) trapezium is better then triangle, isn't it?

[@trainingtall]

Hmm very interesting.. .and I love the math component to this. Yes, the area under the curve is greater in a trapezium. However, if you're maintaining the same power (flat top) for the body and core component, that means that your legs are not being used to their full potential. The legs/body swing is SUCH a strong component that should easily overpower the arm pull. Thus, a triangle/bell curve would create a HIGHER Y value and therefore most likely still be a greater area under the curve! Just my thoughts...

[@trainingtall]

Hmm very interesting.. .and I love the math component to this. Yes, the area under the curve is greater in a trapezium. However, if you're maintaining the same power (flat top) for the body and core component, that means that your legs are not being used to their full potential. The legs/body swing is SUCH a strong component that should easily overpower the arm pull. Thus, a triangle/bell curve would create a HIGHER Y value and therefore most likely still be a greater area under the curve! Just my thoughts...

[@medokheder8128]

Is it available on pm5,and how can adjust it

[@user-dd7fn3fv9l]

Yes it is. Just push "change display" until you get force curve.

[@medokheder8128]

Алексей Куц thanks

[@trainingtall]

Hey Medo! Looks like you got your question answered! Keep up the great work, man!

[@garonlove]

Does a rowing machine tone arms?

[@monkeyb1820]

Yes

[@jonathanl2748]

I think that not many rowers know how to get the most out of the PM5. Just my hunch.

[@trainingtall]

Totally! It's an underutilized tool!

[@anthonyz.4560]

What if there isn't much of a curve more like a line

[@trainingtall]

It means you need to work on your stroke power & efficiency

[@anthonyz.4560]

@@trainingtall thanks, I just recieved my rower today. I have to work on it, do you have a video on improving the power & efficiency?

[@shabblabbat]

Woah, I thought you were orange! ;)

[@trainingtall]

Haha most of the time I am!

[@johnoconnor8113]

@@trainingtall did you cross over to the "dark" (orange) side??

[@ryanco6473]

Firsy

[@trainingtall]

Firsy!

[@olimjonn]

dude makes too much talking but no up to the point

[@trainingtall]

It is important to explain concepts in detail, I think.