How To Increase Strength Per Rowing Stroke Using Reverse Pick Drills

Рет қаралды 62,598

7 жыл бұрын

For those of you wanting to learn how to row more efficiently and improve your rowing endurance, this workout is for you! We're showing you how to improve force per stroke and overall rowing strength on the c2 rower with this doozy of a reverse pick drill!
This rowing drill consists of the following:
Stroke rating: 16
Damper Setting: 10
Legs Only: 5
Legs and Body: 10
Full Slides: 15
This is the perfect drill to help you do an analysis on your mental and physical rowing game because it's gonna get reallll tough to keep your spm right at 16 when your body wants to give in. But we promise, this drill works and will only make you a stronger athlete and rower!
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Пікірлер: 65

@neuromaiden 5 ай бұрын

I am rowing since 2 years now and I love going back to instructional videos like this one. I always learn something new to improve my technique. Thank you so much!

@healthwarrior551 5 жыл бұрын

OMG! Amazing! The lightbulb in my brain finally turned on! This made a huge difference. Yes! I finally connected to the rower. I get it now! Thank you so much! I always thought my legs were super weak. I was wrong! I was not rowing correctly!

@neilcollins5930 4 жыл бұрын

I’ve been rowing on an erg for years without any real instruction , started to use your videos and you’ve changed everything I do for the better .

@wesseljordaan7781 4 жыл бұрын

Outstanding info and advice, thank you !!

@zoucooo 4 жыл бұрын

insane explanations, thank you!

@rosspopoff-walker8089 4 жыл бұрын

This is insanely well explained. 👍

@markpayne5451 Жыл бұрын

Another great training technique!

@brianschraeder2832 2 жыл бұрын

Thanks for that great video.

@rockenjoshy 7 жыл бұрын

Great stuff. Thanks for the drill!

@DarkHorseRowing 7 жыл бұрын

And thank you Rockenjoshy!

@vtmusher2 6 жыл бұрын

Great drill. Amazing how fast 20 strokes per minute feels after doing this!

@Dirk-is7er 5 жыл бұрын

Excellent excercise!! Been rowing now for four months and after I did it today I finally got the connection with the machine. The only thing that was a little hard was keeping the stroke rate low. But whatever you do after goes a lot easier. Big thanx!

@DarkHorseRowing 5 жыл бұрын

That’s amazing! It’s such a great drill and it just takes some time to get locked in.

@aviramster 7 жыл бұрын

brilliant video. I was looking for exercises to build strength on the rower. Thanks.

@DarkHorseRowing 7 жыл бұрын

We got you aviramster

@edinborogh 7 жыл бұрын

Awesome video!!

@DarkHorseRowing 7 жыл бұрын

Thank you as always Edinborogh!

@sivankangadaraan7141 7 жыл бұрын

awesome !

@DarkHorseRowing 7 жыл бұрын

Thanks!

@gsc1510 6 жыл бұрын

Love your videos. This one is especially helpful, but I will say that I like your goofiness in the newer ones. Lol keep em coming

@DarkHorseRowing 6 жыл бұрын

Ha, thanks Scott. I'm trying to have more fun with it right now. Gotta enjoy the process right?!

@aviramster 7 жыл бұрын

Did this exercise today, its fenomenal. I enabled me to focus on the difference between using tbe hip and not using the hip. eventualy i made better connection. excelent warm up drill.

@DarkHorseRowing 7 жыл бұрын

It really is a great way to develop connection. Love that you were able to learn to use the hip!

@David-124 5 жыл бұрын

Hi - great videos for rowing! You've already helped me speed up and improve my efficiency. I have a few questions when you say "increase your pressure per stroke for 10mins": What might this look like? Should I be focussing on time per 500m? What should I be starting at, and finishing at? And also these numbers will change depending on which part of the pick drill I'm doing... I guess I need to do this a few times to work out my own numbers...but would be good to have some advice on this. Thanks!

@ideasinvestments1428 6 жыл бұрын

Great stuff. I am a beginner. I have been trying to watch your videos to learn. El

@DarkHorseRowing 6 жыл бұрын

Love it. Make sure you go back and watch the basics videos as everything you need to get going is here for you!

@Junior3z Жыл бұрын

Fantastic drill. ❤️ Noticed you manspread more than me. Any advantages to this? I keep my knees closer.

@jmartin8071 6 жыл бұрын

This drill has been a staple when teaching all my new rowers, but I use it for warm ups and movement basics. They have an incredible time not speeding up and/or not using arms in beginning.

@DarkHorseRowing 6 жыл бұрын

So glad it's of use! Thanks for tuning in.

@dannyshark7822 6 жыл бұрын

Did this, it was definitely more difficult than just rowing. Will keep trying it to see if it helps row longer.

@DarkHorseRowing 6 жыл бұрын

Great work! Let us know how it goes!

@treadtyred9742 2 жыл бұрын

Do you stay doing the full stroke for the rest of the 10 minutes or do you repeat starting the process again over and over ?

@lolecbolec6655 3 жыл бұрын

What rowing machine are you using?

@johnsteventon7144 7 жыл бұрын

A great workout. Two tips - 1) if you have lower back issues, this needs to be done carefully. 2) I did it at 15spm which makes holding the rate simpler. 1 stroke every 4 seconds. 1 minute is the legs then legs/back part - next is a full minute of full stroke. 5 full reps. Hope this is ok DHR?

@DarkHorseRowing 7 жыл бұрын

John, anything with lower back issues should be carefully addressed not just rowing. Also, a 15 isn't any easier than a 16 because most people count at different rates. So a 4 second count in your head would be different than a 4 second count in our heads. Therefore we use stroke rate so someone can "feel' the rate instead of having to think about it as much.

@cruciblemm 5 жыл бұрын

I agree with John - and you - you can't differentiate between 15 and 16 in your head, you have to use the monitor. So putting in a stroke every 4 seconds, watching the monitor count down, will get you the 15 spm - you don't have to think about it (apart from subtracting 4 from the time display each stroke). I find that more comfortable than varying the stroke rate when the spm on the monitor pops up to 17 or down to 15. Good drill though!

@techcacafeoflifechiropract3077 7 жыл бұрын

At 5'5, 160lb., I find it really hard and tiring to pull low stroke numbers but feel like a quicker cycle speed keeps the wheel spinning and makes the pulls easier and more sustainable. Not saying that approach is right just trying to grasp how a faster cycle rate doesn't translate to speed and what the split timer says. They say rowing is a tall athlete sport so would the stroke rate strategy be the same for shorter athletes as their tall counterparts? Now, I'm curious what Spealler's rowing game and numbers look like. He's going to the Games so maybe a future Masters interview could be in the cards.

@techcacafeoflifechiropract3077 7 жыл бұрын

Alright, added the reverse pic drill into the mix yesterday! I'd really liked the awareness it builds! I'l definitely do this one more. Oddly (or not) found the recovery to be quite difficult. I've never gone that slow before and once I pushed my arms back and bent at the waist it seemed my body didn't naturally move towards the catch once I started to bend my knees again. Not to mention, I had a harder time getting into a proper position once I got there. Higher stroke rates allow me to rebound to the next position pretty easily. Of course, trying anything new like this is going to be awkward and strange so I'll keep at it.

@ironhazes 6 жыл бұрын

Hi Dark Horse....I am 5 ft 9, in pretty good shape, 46 years old.....I am under the impression that my 2K best time will always be around the 28 stroke rate.....any faster just "doesn't feel right" .....low stroke rates feel great to me. Should I am for 30? Could it make me faster?

@DarkHorseRowing 6 жыл бұрын

The reason 28 feels good is bc that's where you obviously train. Rating up will help improve that 2k time. I'd generally like to see my athletes between 30-34 Spm. With that being said we don't want to sacrifice our form. So start slow. Maybe you'll do a 2000 and day for the first 200 of each 500 I'm going to do a power 20 at 30 Spm.

@adamroberts8726 7 жыл бұрын

/Yea what are Shane and Ryan's,500m,1k,2k,5/6k,and 30 rate 20?

@DarkHorseRowing 7 жыл бұрын

Too many times to list Adam!

@----DJ---- 5 жыл бұрын

Is there any way to get the same effect for those of us that do not have a damper setting, like with a WaterRower?

@MikePf100 4 жыл бұрын

From my understanding (I don't use waterrowers much), the more you fill them up, the higher the Drag Factor will be, so just fill the water up all the way to the max fill line if it has one.

@----DJ---- 4 жыл бұрын

@@MikePf100 That is true Michael. Thanks.

@pilantra2000 5 жыл бұрын

Every time I row after 5 minutes my forearm is in pain, what I'm suppose to do to fix that, thanks

@DarkHorseRowing 5 жыл бұрын

It’s hard to say. Massage is always a great place to start.

@pilantra2000 5 жыл бұрын

@Quinn Curtis I think you are 100% right, but how light can you hold and still maintain control on the handle, without gripping too hard.

@cafepablo 5 жыл бұрын

I had this problem and I frequently change my grip when I sense I'm gripping too hard. The recommendation is to use an overhand grip with the thumb under the handle but maintain a finger width of space between the handle and the palm of your hand. I find it hard to maintain that position without slipping back to 'death grip', so I use an overhand grip but stick out my thumbs and rest the pads on the handle, forcing me to relax the grip. For longer sessions (60 mins), I wear gloves which give me confidence that I'm not going to let the handle slip out.

@stevevaughn8746 2 жыл бұрын

🥵

@Michael-lt1xm 5 жыл бұрын

You do 5 strokes legs only, 10 leg & body, 15 full body and then what?

@christine6059 4 жыл бұрын

Michael 714 Consider that one “set.” Continue that set for 10 minutes.

@Yamaha_Bolt 7 жыл бұрын

I can't do a 3 min 1km with a stroke rate below 35-40. am I doing something wrong? same with the 500m, PB is at 42 s/m. only over the half and full marathon do I row around 21-22 strokes per minute.

@MrJamiedb9 5 жыл бұрын

D M Are you under 5’5”? If not, then you’re rating does seem a little high...

@guam58 5 жыл бұрын

How many rounds or how long?

@christine6059 4 жыл бұрын

Filipino Prince 10 minutes

@adamroberts8726 7 жыл бұрын

Hi if i want to do this drill for my 13 year old son, what damper should i use instead of 10, so as not to injure him?

@DarkHorseRowing 7 жыл бұрын

Great question Adam. That will have to be up to you to feel as we can't speak for your son. It just needs to be heavy enough that he has resistance to be able to feel connection with the machine.

@paulthorade6977 2 жыл бұрын

Wait, "A" are you Canadian?

@DarkHorseRowing 2 жыл бұрын

Minnesotan...close enough

@st2en 5 жыл бұрын

You have your physics wrong. You can exert a Force without creating Speed. You are confusing Force with Power (Speed). Power equals Force times Distance over Time.

@DarkHorseRowing 5 жыл бұрын

Thanks for the correction. Always helpful to set the record straight.

@glennkeppel9836 5 жыл бұрын

@@DarkHorseRowing journal.crossfit.com/2007/04/indoor-rowing-damper-settings-1.tpl

@daddymay 2 жыл бұрын

Force = Mass x Acceleration

@ilanpi 4 жыл бұрын

You really don't understand the terms you are using. This video is about increasing energy (work) per rowing stroke, not strength. Oh, and what you said was also totally wrong: increasing rate does not increases cycle time, it's exactly the opposite.