The PERFECT Beginners Rowing Workout: BETTER Setup

[@karcon2065]

I'm 73 year old woman who is in self isolation and trying to keep up being physically active since gym is closed. I bought my rowing machine a couple of weeks ago (on the recommendation of a 72 year old woman friend) and it arrived a couple of days ago. Of course they left it outside so moved my car to get box inside garage (with help of putting it on my dolly). Did all the usual precautions before unpacking. Unboxed the machine, or rather all the parts of the machine, brought them inside to my office/art/workout room and proceeded to put it together. After three hours SUCCESS, yay me! Found the Dark Horse Videos (as recommended by same friend) and this is fantastic. Really beginning to feel what the proper technique actually feels like! Plan on doing this workout for a few days and then start moving up. Thank you. Thank you. Thank you. My BF and I are going to come out this stronger and healthier than ever!

[@mechanicalmusiclover6139]

I ‘m a 78 year old woman and love my rowing machine........seems there are quite a few of us older women keeping/getting fit during lockdown!

[@donnamcgee5536]

Treated myself to a Concept 2 on my 71st birthday . I’m enjoying it, feeling better every day and keeping my blood sugar in check! Here’s to better health for all of us golden girls and boys!!!

[@kissmisskanchi1550]

64 and husband 67.. got a tall leg Concept2 Set it up today and looking forward to getting healthy !

[@vextallowah5351]

Thank you for giving me the inspiration to row again after 12 years, I did a 1000m which is nothing for many, but for me after the injuries and weight gain, it's a massive step. I intend to keep going, thankyou once gain.

[@rosalindjoseph5046]

Just brought my rower and wanted to learn how to use it correctly. I watched a lot of videos but I really found Dark Horse the best for me. Thank you!

[@matthewcain4598]

I'm 49 years old and just started rowing about five weeks ago. I've always turned to running when I wanted a workout but over the last several years it always results in injuries. Eliminating all those impacts has allowed me to establish a regular exercise routine that has already lowered my resting heart rate by 12 beats per minute and had to tighten my belt a notch. I love this exercise. Having said that, I found your videos yesterday and tonight's rowing has left me feeling muscles I didn't know I still had. Thank you for the content. I clearly have a lot to learn and now have somewhere to learn it. I have so many bad habits to unteach, it's going to take a while. The seat was hitting my heels (saw that in another of your videos), I was leaning too far back, I was "arming" too soon, I was slumping and rounding my shoulders, ... Basically, I'm really glad the rower is in my basement because I must look pretty comical. Again, thank you for the instruction. Concept 2 should point all their buyers in your direction.

[@nicster502]

I didn’t buy a concept 2 but one closer time my budget. Used from offer up. Soon as I got it in the desired room, went straight to dark horse look for proper rowing for a beginner. Found this video and really enjoyed it. Didn’t quite understand what opening and closing the hips meant but oh well. Very instructive and right pace for a beginner like me. Thanks for the video. I subscribed and looking forward to more workouts with you

[@ZacharySound]

Got mine just recently. Just did the 10 min video row. Before going through the video and following along I had just just jumped on the rowing machine and did 5 min intervals. These instructions gave me a different feeling than before. Making me realize what I was missing. I felt the work out more in my legs, calves and shoulders - this was the sign I was keeping mindful of my movement. IE: Feeling the pressure on my whole foot, location of my hips etc. This is an essential watch for anyone who just got a new rower.

[@pamelamagie5814]

Wow. Thank you. This was the third rowing how to video I’ve watched and you helped me finally get it. Your coaching is like a guided meditation.

[@larse8005]

After watching this video, I absolutly recommend this video for beginners, like myself. Thanks alot.

[@JasonS-h4u]

Oh my gosh!!! This was flippin AWESOME! I just received my Concept 2 and put it together. Then followed along on this video. My butt hurts, lol and I feel fantastic! This is going to take a little getting used to. I have been watching so many Dark Horse videos in anticipation of this machine showing up. It's here and it's AMAZING. Set up the monitor with my phone and heart rate hooya and away we go. What did I realize from this video??? Same thing I reluctantly learned in the military "Repetition, repetition, repetition! I love it!!! Coach, you're awesome! Thank you so much for what you do! Dark Horses, I'm looking forward to gettin some work done with ya! Let's get at it!

[@neildixon5924]

Hi, getting my first home rower next week at the age of 58. Rowed in gyms for years but want to do more hence the home machine. Love your channel and will be using this to help my rowing journey here in the UK

[@bertboyer7021]

I'm almost 63 and just starting rowing. I was an avid Nordic skier in Alaska but now live in Oregon. Just bought my Concept 2 yesterday and landed on this video series. It is great! Thanks so much for focusing us new rowers on proper technique from the start!!

[@DavidDroddy]

I learned that it's easy to forget to use the hips before the knees on the recovery. When I finally noticed that I was able to stay at the same pace as you. Thanks for a great start!

[@jasonedwards-gray6056]

46 yrs old , just bought the sunny obsidian 500 water rower. So glad i came across dark horse rowing , really gives us all great content from beginners to advanced. Like this vid here. Plan on using this straight away . Thank you

[@elecaire9094]

I'm very very new and I wish I'd seen this video first! It's one thing to have someone demonstrate proper form and an entirely different thing to be guided through why it IS proper form. Also thank you for the walkthrough on set up! My feet were too high, I sat too far back (yep, the rubbing) and I gripped the handle too hard. Thank you for explaining everything, and empowering me to stand from the machine knowing what I did, why I focused on each step and making me excited about refining technique and form. I'm an old, OLD swimmer, for me form is everything and now I understand enough to get to work! I particularly appreciate your pacing during the video, without exception if I found myself "ahead" I knew I was screwing up my form somewhere (or multiple places, heels came up, leaned too far back, clenching the handle). Thank you for your time. Thank you for your efforts. Thank you for proceeding WITH us while we learn.

[@DarkHorseRowing]

You made my day with this comment

[@evie2001]

I got my rower yesterday and used this video for my first time and it really helped me. Thank you for taking the time to make this video! I’m excited to add rowing to my workouts 😁

[@nerf_herder90]

Just finished my first rower workout

[@susanbarker8535]

I tried the rowing machine yesterday at the gym & really enjoyed it! I wanted to learn the proper techniques so I watched a few of your videos during lunch today....can’t wait to get to the gym this afternoon! Thanks so much for your time and information!

[@micgent]

As a beginner I've been rowing in the garage on concept2 for a couple of weeks now watched few how to guides this is up there with the best. keeping the heels planted is important as the sole of the foot is not used to such high repeated force.

[@emilyeresuma8020]

Thanks!

[@leroyyoder3494]

I just got my C2 last month (used from my sister-in-law). I am 60 years old and ride my bicycle for fitness. My current weight is about 195. I have used this video to learn the proper stroke and my wife is also getting in on the act. Thank You Shane for posting these! I look forward to doing the Darkhorse workouts and others. Cheers!

[@DarkHorseRowing]

Way to show up, LeRoy!

[@larse8005]

at 01:48, huge thumbs up, already explaining what others didnt... thanks for informativ video.. :)

[@martinfartin85]

Just completed my second go 'round of this. Getting more and more comfortable with the stroke. One or two more and I think I'll be ready for a 20 minute workout. I'm having fun.

[@jamesellender8853]

I got my concept 2 a few days ago. Something didn’t feel right and my back hurt from a short 5 min session. Found this video and have followed it 3 times. It’s PERFECT for new rowers. Just completed a 4.5k row with zero back pain. Amazing

[@ameleh61]

That part of the end, where you did the whole thing altogether slowly without commentary, that really works for me. Now I see your knees are bent, or your elbows are bent, but not at the same time.

[@candiceobrien368]

Thank you for these videos. We watched some of your videos before selecting and purchasing our rower. Now, I’ve been working on the technique videos from you so I have correct form. I appreciate these!

[@StuMr66]

Shane, Been following ur videos forever, learnt alot , got me hooked on the concept2, Always good to get reminded of good mechanics. Keep the good work up. much appreciated

[@DarkHorseRowing]

Thank you!

[@josephsliker8628]

First, thank you Shane for what you’re doing. I’m not sure how you came up on my newsfeed but I’m glad that Dark Horse did! I learned a few things already…. 1. Proper mechanics- that is a learned skill which I don’t have “yet” 2. I’m too much in a rush, I need to slow down and create a rhythm 3. I’m not limber enough to reach a full catch position so I need to work on stretching I just got my rower yesterday and did my first workout today. I feel parts of my body is forgotten were there. Thanks again for what you’re doing. I really feel like having you to coach us will help me personally to stick with it and maximize the workout and the experience.

[@erkkkk172]

I have to say this works better than I expected. I gradually find out the rhythm of the aqua and arm pull.

[@Payton2179]

Very helpful! I received my Concept 2 about 4 months ago and felt lost with what seems so simple. I love the break downs of each step and motion. Look forward to watching more of your videos.

[@YazzyDFS]

Thank you. I need this breakdown. I just bought a rowing machine.

[@kenmh7357]

That affect on the shoulder blades is instant reward! Rowing is a drug!

[@alisonhughes5286]

Dynamite! Obviously I had no idea what I was doing. I'll take your advice & do it until I'm confident I've got the movement down. Thanks & I'll keep following!

[@probitionate]

Great instruction. Been fitness-oriented for 45+ years, with regular rowing in my regimen for 35. It's #2 on my list of must-do activities for men post-30s.

[@jackmonroe4724]

Hi, just got my Concept 2 last week and ran across your channel and this video, will start here and progress on. Looking forward to working with you on getting back in shape.

[@joannemorris8900]

Week two of beginner workout; found this video afterwards. Understanding the importance of stroke and setup correction. Glad I found this. I will focus here before I head back to the full beginner workout. Your videos are awesome 👏

[@neilcoates5750]

I really wish I'd seen this type of stuff before I got into the bad habits your videos have been helping me correct ever since! If you're new to rowing use this session and listen to Shane. He knows his stuff and he'll look after you.

[@DarkHorseRowing]

Thank you Neil!

[@chrisgrimsdale7664]

My Concept 2 is being delivered tomorrow and this video will be followed for the first 10 minutes of every workout until the mechanics feel like second nature - thank you!

[@heatherkarr3054]

Great video! First time rower and don’t want to hurt myself. Also hoping to start an exercise regimen that I can get completely immersed in! The only thing I didn’t understand was the open/closed hip thing.

[@rankina1000]

Learning mechanics video a great help thank you. Been rowing a few months...decided to take a video ...and was shocked how unlike a rower I looked ! Needed to strip back to basics and now play this video before each workout now.👍

[@76misha]

Thank you so much for doing this! I really needed this to help me. I just signed myself up for Mission 22 22,000 rowing .

[@carolrebeck6282]

I love this. I want to learn how to row correctly, and I am so glad I found you!!

[@DarkHorseRowing]

Love that you’re here Carol. Can’t wait to hear more from you

[@nancyogden5481]

Love this 63 and rowing in delaware

[@nancyogden5481]

Love Shane

[@carolecole4295]

I’m 77 and I feel great!! I’m breathing hard but not out of breath !!! The 10 minutes went fast…

[@bsp3000]

Needed this. I was having trouble feeling where my hip should be on the catch and this video saved me

[@cristianolacerda9871]

Hey thank you so mich for ypur videos and routines, I've started rowing a month ago and your videos made me fall in love with it

[@johnshipps441]

Just did my first workout on my new C2 following this video. Thanks for the guidance! I'm looking forward to improving my form and my health!

[@itshurleytime4607]

I find that incorporating the breathing (inhale through the motions, exhale on recovery) seemed to help the motions fall into place

[@carloswilliams7238]

Thanks dark horse,just bought my first rower.I loved the video.Will definitely put this first one to use.

[@mhallsmith1]

First time doing this- ever! I'm 68, looking for an all-body workout involving the core. Next, I'll try it out on an actual machine at the gym (using a wrapping paper tube at home so far...yep!) Goal is to purchase my own rower for home, if I get the hang of it! Thanks for this fab workout- already feeling great!

[@michellegannon3491]

Amazing - I’ve been rowing for several years - incorrectly!!!! You are an amazing educator and I’m looking forward to optimal workouts now!!!!

[@charlettjensen9596]

Just got my concept 2 YAY! I've done rowing before but never felt like I was doing it correctly now I got the technique down. Since the gyms are still closed this is going to be a great work out for me. The video is great and I now know how to avoid injuries or uncomfortable positioning. Thank you

[@barblinares5910]

I'm not sure what my elbows should be doing. Great video for my 1st time on a rowing machine. Thank you!

[@LuisRodriguez-bg3oj]

Thank You. Just what I was looking for a great beginners video.

[@davidchuipka7893]

Hey, I hadn't bought the Concept 2 yet just waiting for funds to build but an awesome video. I can see and appreciate your dedication and commitment to this craft. Thanks for your efforts once I get the rower I will definitely be joining the crew. Thanks again for sharing your expertise.

[@espinosacastillo]

Day 1: April 1th, 2020. Thanks for the video. It did help me out with this new movement. (hopefully tomorrow, I'll edit this post) Day 2: again thanks for taking the time to let us know, the proper way to row. (April 2th, 2020)

[@shonspencer8058]

Keeping my heels down and legs straight longer through the arm reach is what I learned today. What would you suggest for a follow up video after warming up to this? (Beginner)

[@alinebristol102]

Awesome, fantastic stroke breakdown. Thank you!

[@bobjakob3919]

Awesome video!! Great help for whoever is starting a rowing workout.

[@marialewis2201]

Thanks for this. I needed to know where to start. I'm 58F, just lost 20 pounds with diet and yoga over the last six months... already stronger and feeling younger... needing to add a cardio safely. Watched a bunch of vids; this seems like the place to go for me. I have a water rower so I'm wondering if that affects what I should do at all. And yeah, the breathing just falls naturally from the yoga breathing so I was happy about that. ... My torso is weak (working on that), and that is where I feel sore after these workouts. I'm hoping I adjust because I think I should be feeling it more in the legs.

[@bobbyg3547]

Thank you very much! Been watching a lot of your videos, theyre helping me a lot! Greetings from germany

[@DarkHorseRowing]

Fantastic!

[@lorriefritts7733]

Getting more comfortable! Thank you!

[@MzRobinWiggins]

Ok. So I just bought a rower. This video is perfect!!!

[@evayesenia5066]

Just starting rowing and really like your page, your instructions and workouts. Looking forward to fat burning workouts and more interval workouts.

[@EloyQ84]

Just unboxed my concept 2, put it together and completed this workout👍🏼👊🏼🤙🏼 Thanks

[@DarkHorseRowing]

Congrats on the new purchase!

[@ntartaris]

You're a very effective teacher, Shane. I find you have a great skill at communicating effectively and making me feel comfortable in learning something I know little about but am keen to come back again for more. Ultimately though, you care about the long-term wellbeing of your viewer and that they do this correctly so they will ultimately get the most out of rowing. Well done, mate.

[@elizabethshovlain6521]

Thank you for your videos! I have been doing it all wrong prior to seeing your videos. Very helpful!

[@fredcederholm284]

I tried a rowing machine at the gym I just joined and loved it. 68 years old and have never been to a gym before and really need to exercise, your video is excellent. I did order a new Concept 2 and will get it on the 13th of February. My question is, where do I set the resistance on the fly wheel?

[@brittanywilkins777]

According to Concept 2 website the damper setting should be set between 3-5 to begin with.www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

[@doctorcXanthophyll]

Just bought my Concept 2. Thanks for this video, I followed along and this helped tremendously. Off the topic question: Where can I get one of those shirts?

[@rhapsodysstudio4778]

This was so awesome! I just got a rower and this video was so easy to follow. Thank you SO much. This was my first time getting on it and this was the video I decided to go with and I’m so happy I did! Thank you again!

[@peterhajdin1966]

Wow. I rode it wrong for more than a year now. Tiny details, huge difference 😳

[@valmyr18]

I'm tall and I feel like it's hard to feel the push in my legs, I just started today. I'm thinking maybe it's a flexibility issue too because my heel comes up a lot making it a longer distance/time to engage my leg full. By that time I'm at the end of the stroke. I will take it slow practicing stretching and beginner videos for the first month. 6'-3" 30 min 4000 meters. Let's get it!

[@LoneWolf-wp9dn]

btw i like the silent part... a lot of exercise videos have way too many cuts while explaining dos and donts and the portion you want to study is maybe 2-3 reps at most or sometimes not clear at all

[@ranchokomo6258]

I just completed this video and my first time rowing ever at the age of 46. For those towers that may be reading the comments how would you suggest I begin this routine? Three times per week? Every other daily? I was simply walking 4-5 miles per day on the treadmill before but wanted to incorporate my upper body and reduce the impact on the knees. Looking forward to this journey and appreciate (in advance) any direction thrown my way.

[@lauraadickinson]

Awesome! Thank you!! I’m just starting out. Have always wanted to learn this sport. Thanks so much for clear and thoughtful coaching.

[@genehotmer804]

Glad I found this video. After weeks of contemplation I ordered my Concept 2 today! I have never rowed so this will be a huge help to me.

[@SandalGuy1]

Great video Shane. Thank you. I am 61 yr old male, and just started rowing on a Concept 2 at the gym. I absolutely love the full body workout. I have a couple of questions if you're up for it. Is the push with the legs even force throughout the stroke, or more explosive at the beginning of the push back? And, I'm not sure I am opening my hips, and tilting my torso back at the right time. I wonder if it's happening just a bit early in an effort to help complete the stroke. It looked you started tilting back before your legs were fully extended, when your hands were around your knees. Great video, and a great workout! Thank You.

[@mudris123]

Hi my husband got me a rower but this rower is different from the concept or any other my rower has like paddles so how do the workouts differ in a rower like that? I love all your beginner videos cause I'm new to this. 💜

[@helenking6558]

Any videos or comments about damper setting for beginners and how and when to change it

[@paulaangulo4430]

Such an absolutely clear and tremendously useful video! Thanks so much!! =]

[@DarkHorseRowing]

Hope it came in handy

[@tynerappel3892]

Awesome tutorial on rowing..thank you

[@steeleb5936406]

Great to see the Vashon Crew Dino making another appearance. I'll have to pass this along to him. - Vashon coach

[@francesconapoletano3448]

Hi, good job. I review basics while I’m on week 5 of Pete plan training.

[@gnssgrl]

Thanks! Beginner and love this video! Use it to warm up so that I build/keep a good form. Thanks for the video and all your workouts!

[@davidedegiorgi9986]

Awesome video! I found it extremely useful, I'm a newbie and I believe that getting the correct technique straight right from the beginning is paramount in order avoid bad postures and injuries. Just one question, on my rower the handle is in a slightly lower position, so when I pull it close to my body it touches my upper abdomen but it doesn't come natutal to me to lift it as high as you do. Should I pull it higher? Thank you

[@johnholder8721]

How do you adjust tension and what is best tension for beginner?

[@simonsbuddy1806]

BRILLIANT vid. Tres helpful. Thank you for getting me started.

[@jtimouri]

I used to row on one of the very first Concepts, then did little for 45 or so years. I need this beginners video, I use it to warm up. My belly gets in the way of really following along, but hopefully that will fall away.

[@garynorden1117]

Good luck👍

[@traceytudorjones9671]

Excellent first introduction

[@chriswalsh7346]

Good video but there seems to be no mention of damper settings or did i miss it.

[@BfSkinnerPunk]

Just put my Concept2 together. Question: Why worry about being "efficient" when exercising? I get it, if I'm a professional rower and want to conserve energy during the process of a race, but if I'm going for fitness goals, I'd think that being "inefficient" is a GOOD thing. (if we're talking about bad form leading to some sort of injury, though, I get it.) My guess is that most people are not training for ACTUAL water rowing competition.

[@colleencoughlin1376]

First time using this machine, thank you for this video!

[@JeffC-fq1be]

Any recommendations for the resistance setting? I never see that anywhere.

[@TheDJM717]

Pretty much everyone told me to start with Dark Horse, and I can see why! Great intro to fundamentals. I will do this video 2 times a day for a week before I do anything else. I have a question... do you have any specific stretching that you recommend that will help someone who's incredible inflexible? I have trouble just reaching the footstraps and the handles to get started! And I feel like my range of motion in my hips is keeping me from fully compressing at the top of each stroke. I'm a distance runner (40+ miles per week, training to run a marathon in a few weeks), new to rowing and my hamstrings and hips are just petrified wood. I know i need to stretch a lot more. I feel like rowing will help me balance some of my weaknesses, but I need to stretch a lot just to do it properly. Thanks for any guidance.

[@cloudkicker06]

Hello Shane, first things first, your teachings are phenomenal. That’s just the plain, straight no-chaser truth. But…for those who are vertically challenged and with a little extra padding around the mid-section, does all this still apply? May not be able to get so close to the flywheel because of some bellies are bigger than others.

[@simonhoran8497]

Novice rower - 5 months in - I saw a vid to calculate max heart rate bit can't seem to find it now. I'd like something more accurate than the blunt 220-age calculation. If you could point me in the right direction, that would be excellent

[@AliHasan-lr4xj]

I have a different rowing machine it's kettler so how I can use your instructions on machine, thanks in advance

[@albertpoon2246]

Very good and clear training, super!

[@elizabethmunley8903]

Thank you 🙏 so much !

[@EmGee49]

Nice job on this video. I've been coaching rowing for years and learned something new from you.

[@NoodleSoupChan]

What resistance should i be rowing with as a comple beginner?

[@AlwaysJoyus]

I have very short legs… and a whole lot of tummy. I find this technique of leaving the legs extended on the return to be very difficult to do. Am I already doing something wrong???