ROWING TRAINING: YOUR CORE IS THE MOST IMPORTANT FACTOR (which exercises you really need)

[@rachel11235813]

I'm loving this series with Dr. Charley Thora. It's really engaging how the two of you play off each other & the content is super.

[@ivanm.g.7442]

exercises to do: - 19:19 - 22:02 - 29:23 - 29:00

[@barneykarol]

The “brace yourself for cold water “ is very useful. It makes one realize you need to pull AGAINST stable core muscles.

[@emilyhops2566]

You two are very kind to make this video, and this series, very kind indeed. Thank you.

[@sci-maths1873]

Just discovered you - brilliant work- and your English is great! I wish my German was so good!

[@AramTraining]

Thank you mate!

[@elisabethangier6242]

Great video, easily understood and good analogies. Back-friendly advice too (as a chiropractor, I'm pleased to see this!!!) - thank you - it'll keep people out of my office allowing me, and them, more time on the river. Great to meet you both at HRR - despite the rain ☔

[@AramTraining]

Thank you Elisabeth It was great to meet you as well!

[@squid6139]

This is exactly the video I’ve been looking for! I’ve been having back problems on the erg and thought it might be something to do with a weak core. Thank you!

[@skiklas]

Thanks!

[@AramTraining]

Thank you very much!

[@RealBarok]

Thank you thank you for all the biomechanic insights! Your videos has helped my erg journey tremendously.

[@kedana01]

Thank you Aram! Perfect timing as this is exactly what I intend to focus on in my reconditioning. Thank you!

[@mikemalloy1681]

These are really excellent videos on proper exercise and flexibility. I am 75, and have been an athlete my whole life including now. But at present I am waiting to have hip replacement surgery due to a series of injuries occurring over years. I also row. But back in my day, no one ever talked about taking care of your spine and hips. If you had pain you just had to gut it out. Very bad advice. Keep up the good work.

[@tobim.5490]

thank you! What do you think about planks for a stable core?

[@AramTraining]

I used to favour them, today I see it as a base measure but nothing more. You should be able to hold a plank for 3 - 7 min, depending on your race duration. Just my opinion

[@davidbrady5618]

Great explanation and visual aids! Thanks guys.

[@samirdreamalot]

Iliosakral Gelenk (ISG) is SI joint (sacroiliac) in English. Thank you for the video!

[@AramTraining]

Thank you Samir!

[@DerekRoddy8]

Thank you for the video. I’ve been suffering with some lumbar pain (feels like bruising) so after I’ve had an extra week or 2 off I think I’ll get prioritising this stuff for the next month before getting back on. Thanks guys

[@leerobinson6967]

Really interesting video - particularly the front disc raises and the advice that you don’t need much weight for those or the good mornings. You mention kettlebell swings at the end as demonstration of what *not* to do, but are kettlebell swings still a valid exercise for rowers?

[@AramTraining]

kettlebell swings require a different posture, my athletes do not do them, however, at the moment I personally do not see an issue with them

[@Luykx]

Hi Aram. Interesting video! Interested in a follow-up where the glutes are also taken into account. (Glutes are even more under appreciated than core in rowing, I think. And just as important) Personally, I prefer talking about the quads - hamstrings - glutes stroke instead of the legs - trunks - arms stroke. Because there is no effective "trunks - arms" if the glutes are not involved. And reversely, you get the "trunks -arms" part for free when you involve the glutes properly, in my experience.

[@tobis7207]

I agree, power from the trunk is essentially from the hip hinge.

[@Buxacien]

Thank you Aram, very useful video ... as always ! As devil always sits in the details, do you plan to shoot a video describing step by step the most critical core exercises ? Or an infography picturing exactly how you need to proceed to complete correctly the motions would be beneficial....

[@axellemikaeloff7357]

Thanks so much for this vidéo, so great , clear and precise ! I have a question : I am 53 years old and a former dancer, I row twice a week since 2 years, I would like to try a not two intense training 5 days a week (strengh, flexibility, mobility, core…) Rather than one or two big session of core, strengh a week, does it makes sens ? I am more à diesel type of athlete… Thanks a lot for your help ❤

[@charleythora4037]

Hi Axelle, Most definitely! I strongly encourage the idea of frequent training sessions, but with various intensities and intentions. And also from a medical point: the stimulating Effekt of a Training (especially regarding muscle growth) does only last around 36 hours. I am not a friend of the „bro split“ where you train one muscle group only once per week., and this training all out. This only works with „enhanced“ athletes… Bering a dancer I think will habe given you quiet good mobility and core strength, so focusing on endurance and strength might be good. And endurance does not always mean all out training. Most of the endurance training is done with quiet low intensities…. When Training with Aram he wrote my training plan with all different aspects, endurance strength and mobility Hope this helps, best, Charley

[@axellemikaeloff7357]

@@charleythora4037 Thank you so much Charley ! Your comments are very detailled and adapted to my needs its really helpfull , I will follow your advices ! Take care

[@user-hj6tt7jf8w]

Please take a look at the 2018 Henley Princess Elizabeth Challenge Cup final, that St. Paul's crew is quite probably the best U19 crew of all time

[@thefriendlycreeper12]

What is your opinion on curving the back to row? I noticed Dr. Thora has a very straight back when he rocks over “using the sitz bones” (as he recommends), but it appears that many top rowers have curvature to the spine.

[@AramTraining]

Unfortunately so. Many rowers habe back issues these days as well. Being slightly round in the top section is ok, but not in the bottom section

[@listenu]

Fantastic video. I have 0 core.

[@profiskipinternational4402]

Can we say as orientation that the 11 to 01 swing rhythm is also valid for the boat ? From a vid a coach (for the ergo) explains it with the clock leaning forward to 01:00 pm for the catch, and leaning back to 11:00 am to the end of the drive ( vid here: kzbin.info/www/bejne/sKCUgKGjiN-ffKs ). Is this the same rule for rowing in a boat, or does it mainly count for an indoor mashine ? To come out with the blades at the end of the drive, I have to lean much more back in my VIRUS Turbo 2 coastal skiff maybe to 10:00 am so I get my oar on starboard side out of the water. Maybe the hight of the oar gate is too low ?

[@sonjamarengo]

You guys are so cool, you just bounce off each other. I do both Olympic and fixed bench rowing. In the case of sculling, I always get an ache and fatigue deep in the sides of my thighs on the outside, just below the glutes. Am I doing something wrong so consistently overloading a muscle or ligament there? Is this common? Thanks in advance 😘

[@charleythora4037]

Hi Sonya, thank you for the compliment 🙏🏽 To diagnose without seeing the Patient is always a bit difficult but do you maybe have rather flat arches in your feet or knock-knees or bow knees? The pain you’re describing might be an overuse of the tensor fasciae latae (a muscle designed to take tension away from the femur or thigh bone, which gets extra work to do if the knees are not aligned) A solution might be to A) make the catch quick but not full force (slow buildup of power) B) to stabilize the core just before the catch, so that you are more stable C) if flat feeted or knees not aligned, try to get a better alignment (maybe even insoles) Hope that helps a bit

[@sonjamarengo]

@@charleythora4037 thank you so much for your comments. I'm not flat footed or pigeon toed so I'm going to take your advice regarding the catch, to not use full force at the onset and to try to stabilise the core. Great explanation about precisely the importance of the core. Cheers guys, you are the best! 😘

[@squid6139]

Just coming back to this with a question. When I brace my core I find it difficult to breath sometimes. Is there a way to work around this? Maybe another way of looking at it? Thanks.

[@charleythora4037]

Hi, yes that’s often the case, because the diaphragm (the breathing muscle that separates the chest from the abdomen) is not strong enough to breathe against the higher intraabdominal pressure (because of the tight core) some things that might help: try to focus more on the lower part of the core while bracing (ie the transversus) search powerhouse breathing Pilates (they have a technique where you breath into your flanks instead of the abdomen while Contracting the abdomen) to learn to breathe deep instead of shallow For me personally the deep breath I’m taking is in the recovery (rather loose core) the other breaths are shallower…. Hope this helps

[@squid6139]

@@charleythora4037 Thanks Charley, I appreciate it. I’ll have a look and try this tonight.

[@jreynolds2184]

John Stewart rows?

[@AndreasGerhardStark]

Klasse! Mehr davon!

[@charleythora4037]

Danke, haben wir vor zu machen (und es macht uns auch echt Spaß…) 🙏🏽

[@Ivorytowersmusic]

Tried these techniques tonight. What a difference in speed. I held the solid position at the finish to get used to the feeling. Finished with a race against a 4 and really felt the difference in speed. From talkin tarn rowing club, uk.

[@AramTraining]

Much appreciated Mark! Thank you for your feedback!

[@Ivorytowersmusic]

Thank you for these videos Aram. I’m spreading the word round my club. Keep up the good work!

[@MrJC667]

Great video. I appreciate any videos with tips about exercises (with or without special equipment) to support rowing training.

[@akkornemtudom9571]

Name a better duo... I'll wait

[@charleythora4037]

Thanks 🙏🏽

[@johntim3491]

2 warehouse guys on their lunchbreak

[@Вася-и7р7е]

Вы когда русский выучите?

[@AramTraining]

I heard it is a difficult language to learn