US Olympians Teach Us To Row



mirtha Princeton rowing facility in Princeton New Jersey and we're about to meet the newly named u.s. Olympic rowing team growing really fascinates us because it's a excellent full-body exercise but it's pretty unfamiliar to a lot of people in the sense that you need a boat and a large body of water to get going but with odometers cropping up in gyms across the country it's growing increasingly accessible so we wanted to learn from some of the best in the country try to learn some of their techniques and see if there any tips we can apply to our own workouts as an expert both on the water and on the ERG I was hoping you could walk us through how to work this machine without hurting yourself yeah of course first thing you want to do when you sit down is adjust the foot height you want the shaft to be over the balls of your street you kind of wear your laces and slip your toes through the top and your heel sort of back into the heel cup and you can tighten this down should it feel pretty snug yeah I mean it shouldn't feel uncomfortable at all okay this is the fan setting you can maybe I should have done this before we tie it in I'm pretty long arms I see a lot of people in the gym come in and they like to jack it right up to ten and that just makes me a little uncomfortable and what I usually do I mean it's gonna be close to around four or five five is a pretty good representation of water so that's what we use generally can wear between three and five so go ahead and take the handle yep and then just go ahead and what we call it is the finish so the hands will be all the way back good and with the rowing motion the first thing you want to do is hands away and then from there you rock over from your hips good and you don't want to collapse too much okay cuz otherwise when you get up to the catch you're gonna be like oh not really and that's really not a strong and stable position and then what you do is you just release your legs slowly good and so this position is called the catch and from here this is where you take a stroke getting your legs to start this joke is the most powerful part and the most important part of the stroke cuz I'm gonna keep my shoulders a little bit in front of my hips like they are here and I'm just gonna put my knees down like that and I keep my body forward because that's going to be the second component and we'll do that yeah but you just get used to this and with really loose arms as if you're hanging off of a banister or if they don't want to be clenching the handles right no no I get in trouble for this but I like to keep it more in my fingertips because then I feel like I can engage it with up in my shoulders a little bit more in my lats you're gonna drive the legs and then this part and you're not really swinging very far it's about you started about five degrees forward and you're gonna swing about five degrees back so it's not I mean you'll see some people they really lay back back here you don't need to do that and you're sort of losing efficiency back there and then what people think about when they think of rowing is the pulling the arms we call like the arm draw and so that's what you add on at the end is like there's three separate phases yes and so eventually they become blended as one but it can be useful when you're learning to row to think about them separately so it's legs body arms arms body legs so the arms are only the finish at the very end yeah if you think about it your muscles and your arms are so much smaller and right here than your leg yeah exactly your legs and your glutes a lot of times what I'll see is here and then people start the front legs and then come over nope no good I've seen people try and do curls like this this is not good what do you think are some of the benefits you specific to growing well it's a great low-impact workout so I mean if you're having problems running on a treadmill or yeah what kind of like simple regimen would you recommend to someone who's kind of sitting down in the earth for the first time I would recommend something like 10 minutes or 10 minutes and I would also recommend that if it's available like once you've gotten used to the ERG is to you try and get up get on the order yeah I mean there's something about actually being on the water with a bunch of other people that is the best part exactly what do you feel like as soon as you're done with the race oh I mean it's it's crazy bad people are unable to sit up sometimes for some reason I usually am just either dry heaving up or like right so that all sounds terrifying all right feel like it's good evidence that this is a great full-body workout like absolutely none of your muscles heal okay after no exactly working hard we had a great day today on Princeton watching the boats out on the water and also getting to sit down and talk to Matt and Adrian they showed us how growing is a low-impact full-body exercise that basically anyone can enjoy you

20 thoughts on “US Olympians Teach Us To Row”

  1. One hour, on 8, with 2 pauses for drink, at 35 and 50 minutes, 15 km , 1000 calories 🚣🚣🚣🚣🚣🚣🚣🚣🚣🚣

  2. even the earlobes would have been working during a rowing exercise if they'd been muscle. dental plaques would have been burnt if they had been fat. by the way i (as a rower) think they shouldnt pull the handle too high. it is optimum to pull right on the diaphragm. she pulled to throat at the end.

  3. Well I’ve been doing some things wrong… thankfully it was a planet fitness so at least I know no one passed judgement.

  4. lol sets of 10 minutes. I just managed 15 minutes on level 4. Would you reccomend 10 minutes and then pauze for like 1 minute and then the next 10 minutes?

  5. My very first time on the rower i did 2 hours πŸ˜‚ did about 15 Thousand meters. I honestly was not sore the next day. Keep in mind i am a distance runner

  6. I remember when I used the rowing machine for the first time (and last timeπŸ˜‚) I was going strooong, but oh my god for the next week I could barley walk and had to lift my legs with my arms

  7. For my first time I used a concept 2. I did 10 minutes at level 3 and 15 minutes at level 5 a few minutes later. Heart rate peaked at 129. It felt good, was a bit wobbly legged when I got off. Anyone else giving this a try?

  8. im curious as to why setting 10 is not used. I know they said using 5 mimics the resistance in water but surely using 10 would increase strength.

  9. I trained briefly in college a long time ago as a member of the men's crew at UCLA; and this is a really good overview of how to use an ergometer. As far as damper settings go, what really matters is something called drag factor. I usually set the drag factor to somewhere around 130-140, which provides a decent balance between a cardiovascular and strength workout. By the way, I love the clips they cut to at the end after he says rowing is a great exercise anyone can enjoy.

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