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!

[@DS316316]

You're doing 7500 meters in 30 minutes? That's 30 minutes straight at an average split of 2:00? If you don't mind my asking, how old and how tall are you? Were you a competitive athlete before you went to 300 lbs?

[@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.

[@D1ivi]

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

[@trainingtall]

I’m glad it could be helpful!

[@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.

[@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

[@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!!!

[@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!

[@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...

[@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.

[@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.

[@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

[@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!

[@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

[@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.

[@franthomas5243]

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

[@loricorey4888]

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

[@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.

[@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.

[@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!!

[@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

[@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.

[@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!

[@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.

[@Gidgetandmoondoggy]

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

[@ttb1513]

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

[@trainingtall]

Glad you liked it!

[@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.

[@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!

[@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 😊❤🚣❤😊🚣❤️🤗

[@ddssrr7]

Dude. Super clear and actionable advice. Great stuff!

[@joseantoniofernandez1890]

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

[@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!

[@QueenKaleGardener]

This. Changes. EVERYTHING!🚣‍♀️

[@lchrzan31]

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

[@trainingtall]

Nice! Love that!!

[@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.

[@LittleCracks]

Best advice on rowing I got so far!

[@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.

[@TheDoosh79]

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

[@Max.RobynYT]

I feel like the core is a massive part of rowing

[@sandraredmond4812]

I did a 30 min chill row at a 22 and it really helped me learn to engage my core and pivot from the hips rather than bending at the waist

[@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.

[@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

[@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!

[@WVelaryonFirstOfHisName]

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

[@mikegranlund9477]

Great tips going to give lowering footstraps a try right now

[@Zabijaka87]

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

[@aspcia]

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

[@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.🙂

[@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.

[@mountdoomee]

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

[@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!! 🥺

[@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...

[@misclaudiarene6752]

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

[@ryanlehnhoff654]

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

[@myomilky]

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

[@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!? 😇

[@isthisrequiredreally]

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

[@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?

[@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.

[@hadaryahmorgan5711]

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

[@lalaithlockhart]

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

[@trainingtall]

I’m so glad!!

[@kristinm76]

This video was awesome Austin! Ty

[@mjposta3]

Always great! Thanks, Austin!

[@sandraredmond4812]

I have learned a lot from you Austin. Thank you

[@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

[@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.

[@barryoconnor1416]

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

[@r0m0x]

It makes completely sense. thank you!

[@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.

[@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.

[@rupertswallow]

Awesome vid Austin thanks for sharing very helpful!

[@Princessliyaht]

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

[@edbavoso7679]

I haveJOIN YOUR PROGRAMS..YOU Have taught me alot

[@marcym.3616]

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

[@sk8ternate1]

dude, really enjoy your videos. very helpful.

[@trainingtall]

Glad you like the vids!

[@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.

[@williemccoy259]

Thank you for the explanation. Great vid

[@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.

[@Peace_Love_Fitness]

Love your videos . Thank you for sharing

[@MarkRichie]

This is a great teaching video. Thank you

[@taracatherineriley]

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

[@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!

[@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!

[@wolfeadventures]

My rowing is 10% legs as I use rowing as cardio while my knees are really hurting.

[@ahmd5]

Very informative, thanks

[@simlowsb]

Yo bro what rower machine are you using?

[@parusudi1]

Now this was really helpful

[@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.

[@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!!!

[@sarahfrench9990]

So helpful- thank you :)

[@a0um]

4:45 I want the “you’ve gone too far” as a meme.

[@BOOMBiggityBam]

Austin!!! My boyfriend has every print available of kappow leggings. What are your. He NEEDS these, even if he doesn't know it yet 😂

[@remarkymarkable]

Love your videos, thank you

[@СлаваСлава-з4х]

Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this kzbin.infoUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !

[@danielDefoe81]

I started rowing yesterday cause I work a lot at a office desk with bad back posture .. that 30 minute workout told me: dude, you got serious issues :D...muscles, flexibility, bad posture...

[@iliketurtles536]

This is very helpful

[@trainingtall]

I’m glad you think so!

[@afterthesmash]

Summary: It is indeed 60% legs (and butt), unless you suck at the body lean; if you suck at the body lean, you're better off sacrificing the legs (quads) more than the hips (butt).

[@WestieWestie]

My knees always end up in front of my ankles, could this be one of the many things that is making my splits so slow? Thank god for Row20 in March!!