How to Row Strapless and why it will Fix Your Rowing Technique

Рет қаралды 7,110

Күн бұрын

Rowing with Feet Out the straps is like running a comb through your technique. It'll smooth it out. Just avoid the tugs!
In this video, I explain how strapless rowing can improve your technique overall, and help with power, efficiency and injury prevention.
Especially for those who have tried strapless rowing on the rowing machine and gave up because they couldn't do it, I walk you through why that may be, and then take you through every step of the stroke.
It expands into wider aspects of the rowing stroke too - but that's because sometimes, I just can't stop talking.
00:00 Introduction
01:30 A poor technique example
02:34 First timer? Loosen the straps, don't take feet totally out
03:05 The Drive Phase
05:35 Point your toes to get those legs down
08:56 The Recovery
13:36 Skip to the end, the recap for Strapless Rowing
14:20 A bit about heels ups
15:28 Building the muscle memory
08:38 Main Session
51:16 Cooldown and time to stretch while I sign off.
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: / @rowalong )
More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: / rowalong
PayPal: www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another KZfaq tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
**Rowing**
amzn.to/3cIjma7 Concept 2 Rowing Machine
amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
amzn.to/3rcCJfa Concept 2 Phone Holder
amzn.to/3cufucm Jabra 65t Elite Earbuds
amzn.to/3tgeKxB Dyson Fan
amzn.to/3tfb9Qr Macbook Pro for RowPro software
www.rowalong.com/shop T-shirts
**Recommendations**
amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
amzn.to/3cpKevg Moofit Heart Rate Sensor
amzn.to/36yXObT Apple Watch
amzn.to/3an2vGW Floor Mat
amzn.to/3akI916 Ski-Erg
amzn.to/3tiWJ1N Bike-Erg
amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

Пікірлер: 45

@rowalong Жыл бұрын

Use this in your warm ups - including when you're doing the single leg / legs only / arms/body only parts. It'll really help your technique, and give you a great core workout too! Win win win!

@richardstott6023 Ай бұрын

I do my 2k warm-ups now strapless, defo improves technique.

@derektaylor7613 Жыл бұрын

I tend to do my warmup and cooldown out of the straps. It's good for the core and encourages good technique.

@mitchsegal8372 Жыл бұрын

Thanks for doing this video! On my way to give it a try with more confidence now

@alanmarsh3179 Жыл бұрын

As usual informative and entertaining...looking forward to my sticker!

@rowalong Жыл бұрын

Send me an address!

@drtonydc Жыл бұрын

I am a fan. I row everything under 24 spm strapless. I've rowed lots of ultra distances strapless. A great quick 5 min, 18 min video.

@rowalong Жыл бұрын

Haha. Yeah, it did expand a bit. But I tried making a more on the nose version, and knew that those try it once and give up would still be left doing that if I didn’t give a fuller reason why the elements are important.

@davestitt2970 2 ай бұрын

Great video thanks. Push and point!

@rowalong 2 ай бұрын

Glad you liked it!

@trevdavis9234 Жыл бұрын

Good stuff 👍

@rowalong Жыл бұрын

Glad you enjoyed

@thomas-treu Жыл бұрын

Thank you, will try this tomorrow. Maybe you could do a full strapless workout video?

@rowalong Жыл бұрын

I think I’ve done a few strapless. But I’ll do the next 30 with feet out. If nothing else, it’ll give me something else to talk about!!

@kindpanda1075 Жыл бұрын

Made it that far... Didn't skip... Want my sticker! LOL!

@CoryWoodrow Жыл бұрын

The back of my heels always hurt when rowing without shoes. Is it just me? Any tips for that?

@psgraphics05 4 ай бұрын

Good info! What I find, and is really annoying, is when I row with ‘good’ form, I struggle to get a good pace! Think I’m using my back too much and not enough legs. I struggle to feel my legs working!

@russellnoble4812 Жыл бұрын

Never strapped my feet in as I want to feel in control of the power and technique 😊

@AienAristeuein Жыл бұрын

I like this one. Will give it try, but I fear I will look silly at the gym 😅 On the other hand, now that I know what proper rowing form looks like, near everyone on a rower at the gym looks silly 🙂

@rowalong Жыл бұрын

Well, hopefully if you do it right, you’ll look anything BUT daft. You’ll actually look like you’ll know what you’re doing.

@MoveGoodNow Жыл бұрын

Am keen to try! Would you consider putting a little bit of white tape on the damper arrow/pointer? good to know where it’s set at a glance (on my tiny screen). Love your work.

@rowalong Жыл бұрын

You have to remember though, all machines are different. Mine is set to 6 right now, giving a drag factor of 165 - all because of the HYROX training I’m doing. But another, dirtier machine at 6 May only give 110 drag factor. That said, I’ll try to work out a way to get this info on screen without slowing the videos down.

@MoveGoodNow Жыл бұрын

@@rowalong Ya. Good point.

@annegutsch3299 11 ай бұрын

Does the point make it so you dig you’re heels in the foot plate? does the “heal holder” make it feel like I would use that to try to drag my self instead of the straps? Is that supposed to happen

@rowalong 11 ай бұрын

Not really. The point of pointing the toes is to get all of the power and momentum into the machine. So that when you get to the back, you’re kinda floating there. Neither moving forwards or backwards. And pointing toes removes any force from your feet. Then sending the handle away and tilting over your hips is the way you start the momentum to return to the front again.

@vjeshitza Ай бұрын

do I use the same techniques to row strapless on a machine with swivel pedals?

@rowalong Ай бұрын

It depends if there's a lip on the pedals to keep your feet from sliding off when they're horizontal at the catch. To be honest, I'm not sure how well it would work. I think I have a machine that has swivel pedals, so I'll give it a try - but you may want to stay in the straps, and just focus on not pulling yourself forwards.

@SurftheTube007 Жыл бұрын

I stopped strapping in a year ago and never looked back.. gets wobbly at high SR if you loose form though.. which is the point init?

@rowalong Жыл бұрын

Yeah. Although for me, once I get to 26spm, I need the straps. Not for getting forwards, but just to stop falling off the back. Maybe I should watch my own video about this!!

@robinrobin135 Жыл бұрын

I almost only row strapless, you can really feel your core activating

@rowalong Жыл бұрын

It is quite amazing how in one love, the forces across your body totally change. Sounds like it’s really working for you.

@robinrobin135 Жыл бұрын

@@rowalong yea I like it alot

@erikborup5568 Жыл бұрын

Its also god for People Who mowes the machine back when they row.

@carold.7907 3 ай бұрын

Will a rowing machine help reduce belly fat?

@rowalong 3 ай бұрын

It'll help you burn calories, and if you have a good technique, it can strengthen your core. But fat/weightloss should be done in the kitchen first, not the gym. If you don't hit a calorie deficit by being careful about what you're eating, then the exercise just won't cut it for you.

@carold.7907 3 ай бұрын

True. Thanks for your response

@kentmemories 3 ай бұрын

I never rowed with feet in.. always feet out.. every day..

@rowalong 3 ай бұрын

Great habit to have gotten into!

@DaveNeve Жыл бұрын

Women rowing with strapless bras ??? 🤑🤑🤑

@rowalong Жыл бұрын

Or rowing without a heart rate strap?

@djcip1 Жыл бұрын

John, can we no longer use ErgZone with your videos?

@rowalong Жыл бұрын

Ergzone changed the access for RowAlong. To see the legacy workouts, you now need to subscribe. Recent workouts are now under the “Free RowAlong workouts” track. It’s a shame. I’ve seen use on Ergzone plummet since this happened. I now have to question whether to continue to maintain and upload sessions.

@rowalong Жыл бұрын

@djcip1 Жыл бұрын

What does a subscription cost? If you’re going to continue with them I’d consider buying one. But if you’re leaving, no way. I try using erg data while watching, but the sound volume continuously drops.

@rowalong Жыл бұрын

@@djcip1 it’s only $5 a month. And I need to check the numbers after a year or so before making any decisions.