Tips From a Silver-Medalist Rower

The CrossFit Journal - (journal.crossfi...)
As a 2012 Olympic silver-medalist rower, Krista Guloien has a thing or two to say about the erg.
"(It's) a bit of a torture device," she says with a smile, "something that we use as a tool and we almost have to learn to love, in a way. It's not one of the most easy pieces of sporting equipment by any stretch."
In this video, Guloien offers some tips on how to approach the rower, starting with having a seat.
"Typically, you just want to set yourself up to make yourself comfortable," she says, also referencing the foot straps and the damper setting.
When rowing, Guloien says she thinks about three things: length, power and connection.
"Rhythm is also really key," she adds. "So you want to get yourself in a cadence that's repeatable and something (in which) you're able to apply pressure equally per stroke over a long period of time."
Video by RabbitView.

[@kencostello5443]

Great stroke! Maximizing length and power in as efficient manner as possible. All with smooth rhythm and cadence. Smooth is Fast! Thanks for the tutorial. This is a stroke that I am trying to emulate.

[@mesfromusa]

Nice one. I've switched from Concept2's row of the day to listening to audio books and rowing for an hour. I [male; 70; 6'; 167#] did roughly 11.2 km in 60 minutes this morning. Almost finished with Jeffrey Klugler's Apollo 8...many thrilling moments, some less than exciting, too.

[@simdjkelly1750]

I just got a C2. I am enjoying the burn so far. Trying to get my 2k M under 8 minutes. Thanks for the post. Much needed info!

[@Veslanjejezivot]

How much is your 2K now?

[@Outland9000]

Ah, yes... that 8:00 time

[@JK-Visions]

lol I am at 1,5 K in 14minutes 30 seconds...:p. But its a good target. I guess everyone uses resistance 4 or 5?

[@PARIS8500]

I'm astounded by the comments re: her lean. Engaging her core this way does successfully lengthen the stroke. Especially considering her heels are flying. There are a LOT of videos [men and women] showing this as perfect form. This is how I row on a C2. I'm 5'6" 97 lbs. I'll just consider the sources and NOT stress over this as I'm SHREDDED. But to call this form wrong in the gym is BS. Someone had the audacity to comment that she could've won gold if she didn't lean. Said the harsh keyboard shrew pontificating from a sofa somewhere.

[@theodoreboosalis]

I agree. I've just got my C2 Row-Erg recently and have been confused by Dark Horse Rowing talking about keeping the heels down - it's not a natural feeling - and it's not correct form when you look at all that is involved in the entire process. It's not even intuitive.

[@RustyCas999]

I’ve just started on a rower, but her motion seems intuitive. Her lean in the catch is to gain length, and you can’t lean that far without raising your heals. I think the point of the “heals down” argument is you don’t want to be pushing with just the ball of your foot. If your heel is not firmly planted on the push, you will lose energy through the “reaction” (your heel will move downward).

[@markcleaver6573]

Very good tips. And great to learn from a committed athlete. I really enjoyed this video and would definitely like to see more. Thank you.

[@progtom7585]

interesting to see a medallist call the erg a torture device, and i thought it was just me that struggled through my workouts... !! thanks for sharing

[@davelassell]

This is exactly the type of person that HQ needs to have doing ALL the tips videos. And by "this" and "type" I mean Canadians... just kidding. Super helpful even just to watch the form slowed down.

[@Mustangchef]

I don’t get the pulling up to the neck, i thought you assimulate the water stroke.

[@mikobrown2953]

Mustang Chef that’s close to the water stroke, on the water you are supposed to finish just at the bottom of your chest

[@megatron1000ify]

Thanks, would love more vids from HQ like this.

[@drivewayy]

Another KZbin How To criticized the "over lean" at the finish...she's a medalist. She's "over-leaning". Guess I'll side with her form.

[@MrCol1958]

+drivewayy do you row in a single scull because I think she looks good at the catch very strong body position,my be that is why she is a medalist

[@ike45mc]

Except for my 2k's or short pieces, I try to keep my damper at 4-5 to mimic bungee training or going upstream.

[@plankytronixx]

The position of the damper is not the calibration you should be making, it's a thing in the monitor callled "drag factor". You see, over the months, the fan fills up with dust meaning every ergo is calibrated slightly different to every other ergo. Hotel ergos are usually abysmally maintained so wherer you use 4-5 on the baffle on a home ergo, to get the same resistance you'd probably be on 8 or 9 on a badly maintained hotel ergo. Look it up and get to undertstnd it. Try here: c2forum.com/viewtopic.php?t=172401

[@isoiagt]

Great tips and examples, thanks!

[@johnbouttell5827]

Very helpful observations

[@오민석-e8u]

Is there anyone who can sum up the video? I barely understand what she says beacause there's no CC in video... Please help me

[@somedayzo6]

Very pretty!

[@TonySousa]

Great tips. Thanks for sharing.

[@romuloromero2268]

Great video, thank you

[@Aragoosi]

Good tips and effortless technique from a seasoned rowing athlete. As she says, It is like a horizontal clean, but the rowing ergometer is a little different in that it is dynamic not static. Power and acceleration is paramount in this movement and that is what makes it so demanding yet much safer (low impact) on the body. For additional specific rowing workouts, go to www.rowindoors.com.

[@rajanrangarajan8401]

she said Damper=3 ut what is the stroke/min she is using?

[@freedomseve9733]

So it’s okay to lift up your heels when you push off? I’ve been forcing myself to keep them planted. Thanks for the video.

[@jimjamthebananaman1]

It depends on your flexibility but the force from the stroke comes when your heel is on the foot plate, so if your heel comes off then don’t worry

[@dessiefitz6]

great tips.thank yoy

[@amyfreeze9772]

what music do you listen to to help keep your stroke rhythm? I've tried using one of these before but can't get a good rhythm going.

[@CelticProgeny]

Banco De Gaia.

[@plankytronixx]

The "strokes per minute display is your friend. If you row at sat 30 spm, then music with a beat of 30 beat per minute would be perfect. Or 15 (exactly half). I can't remember where it id but there's a ssite somewhere with the bpm for common popular records.] You're likely to find mudic bpm in the 90+ recgion but as long as they can be divided by you spm when you're rowing (called a harmonic) you shoule be OK.

[@stephaniegleason7440]

At approx. 3:11, Krista briefly discusses dead lifts. Immediately afterward, she mentions another weight-lifting move that sounds (to me) like "en clean." Does anybody know the exercise she is talking about?

[@cartwagon]

She said "and cleans" referring to the Olympic lift, being half of the Clean and Jerk. Deadlifts and Cleans are compound movements that use many muscles in the legs and lower back, and strength training from either exercise can translate into better rowing times. :)

[@stephaniegleason7440]

Thank you!

[@jonathanl2748]

Why is the rower called an “erg”. I assume because the movement is ergonomic (not trying to be captain obvious, but have to ask)? Thanks.

[@tinadavis8534]

Ergometer

[@tinadavis8534]

The indoor rower is calibrated to measure the amount of energy the rower is using through their use of the equipment. An “ergometer” (“erg” for short) is a device that measures work.

[@jonathanl2748]

tina davis Very good. Thanks!

[@926rosey]

Question: do longs legs make a difference in rowing?

[@KOMvld]

+Mark R yes

[@cheyenneatkinson4389]

+Mark R The length helps kill meters which effects your split (positively, if you're consistent). You can be short (I'm only 5'3) as long as you can be flexible and strong in your drive.

[@hope4surf]

L O V E T H I S ! ! !

[@sebastianarielburd3119]

Hi Krista, with all due respect, any chance you can provide caption subtitles to your video, keep in mind that there are also athletes who are deaf of profound hearing impaired like me, I would love to get the chance to see your video and learn from you by reading the captions, is it doable? no rush, take your time if you think u can add that , thanks Krista Hugs Sebastian

[@hugorivarolamedina6172]

Ergo...sufrimiento. Fría muestra de tu realidad física..

[@Yamaha_Bolt]

do you always lift your heels? I'm trying to eliminate this but it's awkward and feels less powerful. all of the advice I've had so far is heels must stay planted to achieve maximum power.

[@jordan-kristina2014]

If an olympic medalist lifts her heels then I think its safe to say that its not a problem. You would have to have insane ankle mobility to keep your heels down all the way back on a row.

I am a rowing coach and i had to answer this question many times. I think the best advise is not to worry about lifting the heels for many reasons: (1) As the stroke effort should be performed in increasing motion, it is better to row few inches longer in a comfortable way, since the first movements of the stroke do not require 100% of effort. When it is time to use the whole leg pressure , you will already have your feet fully planted and the wheel already in movement. (2) If you lift your heels a little in every stroke, you are stretching it out towards improvement of the range on future strokes. (3) It is more effective to row longer lifting your heels a little than cutting it shorter because of it; (4) Focus in the correct hip position on the catch, inclination, posture, comfortable range of the stroke and forget about the heels. Instagram luciorezende_rowlab

[@strawberryyogurt0]

+Lucio Rezende ... since you're a rowing coach, what is your take on dynamic vs static ergs as far as mimicking the actual on the water rowing experience? I've read that dynamic (more expensive, Oartec, RowPerfect, RP3) are also safer on the lower back and they reinforce better technique (i.e. using more leg drive) than the static ergs. As someone looking into getting a rowing machine rather than driving down to 24 hour fitness (even though it's only 4-5 minutes away), I've narrowed it down to either the Oartec Dx ($1900) or Oartec Slider ($1600), or the Concept2 ($900). The RowPerfect/Rp3 is a bit too expensive running at around $3500 dollars. My biggest concern working on the Concept2 is attempting to use more leg drive, it just doesn't feel like there's much leg drive despite me consciously pushing with my legs (sort of like a deadlift). I've tried simply pushing with my legs and not even pulling on the handle; I'm allowing momentum to draw the handle back to my torso. I've already checked the PM monitor force curve and it looks good. Analogy: Rowing's leg drive feels like squatting a 45lb empty unloaded barbell. I was hoping that I could somehow "feel" like I'm pushing/leg driving 225lb, someway. I've tried the resistance damper on 1 and 10 just to see if there's a difference. It didn't really make much of a difference. I have only been able to try out the Concept2 because I can't really find a dynamic rowing machine anywhere yet.

[@sparkymahoney4343]

Lifting heels is natural in rowing. There's nothing wrong with it per se. When you're learning to train on an ERG however you want to learn by going heels flat as that's what gives you a proper catch. Once you've learned that, then you can start lifting your heels. Check it out.... kzbin.info/www/bejne/g2fSineraKqCbK8

[@silvermediastudio]

The whole heels down idea is nonsense. Maybe it's "for beginners" but why would you teach the wrong technique to start. My guess it's institutional inbreeding from flawed understanding of kinesthetics and athletic performance, passed down from one clueless trainer to another and never questioned. "that's how we've always done it" mentality.

[@mycheesesteak]

I love the C2 rower. I don't know why anyone wouldn't.

[@PrometejCFD]

LOL ! join a crew mate, then try even contemplating that thought ! I guarantee you won't be saying it again

[@TaylorTakesPics]

That rowing machine was practically singing.

[@Outland9000]

What is "The erg"?

[@marcopolo208]

The ergometer. The rowing machine she uses.

[@Outland9000]

Ah. okay. Thought it was a concept 2 she was using?

[@muchballerverywow6621]

Outland concept 2 is a brand of erg

[@charli9812]

Outland same thing. Concept 2 is an erg

[@leroybrown8705]

SHE IS " BEAUTIFUL....😍😍😍

[@Drumwannabe17]

She's hot, lol. But also some great tips for my own rowing.

[@pinz2022]

The "erg," so that's how the pros say it...

[@sigmacronos9382]

She's "erg" doesn't have quite the same ring to it 😂

[@tomcronin8157]

Listen to sea shanties!

[@13kiwiboy]

I want tips from a gold medalist rower I

[@smoothmoose]

Good Canada!

[@DigitalicaEG]

She's leaning back way too far, not good form

[@philipsquire9056]

She has an Olympic medal.

[@DigitalicaEG]

@@philipsquire9056 she probably could've had two if she had proper form

[@philipsquire9056]

@@DigitalicaEG Ha!

[@andrewkitchenuk]

@@DigitalicaEG That's like saying that Paula Radcliffe could have had more world marathon records if she hadn't bobbed her head so much. When she was asked about it her reply was " Maybe, but I could also have had fewer".