FOR ALL YOU ROWERS: What is the perfect conditioning / technique to row well?

Question

Im talking about CREW here people. K?

So, im novice.. just started like 4-5 days ago.

My friend is doing so much better than me, but I want to outshine her and do AMAZING ! :D

So, whats some good rowing techniques or good things to do to condition my body.

also, give me the formations, etc.. like

arms back legs

legs back arms

whatevetr :D TY

Answer 1

For rowing technique, watch for whose hands move the most level while pulling and on the recovery.  Watch to see whose oar drops as close to vertical into the water, and goes in and out quickly with the least splash. Whose oar pulls most quickly through the water.

On the pull, you need your wrists straight.  Try to become very mechanical with your stroke.  It should simply repeat and repeat and repeat.  Slide precisely with the person in front of you.  Put your oar in the water precisely with the person rowing the stroke seat.

For conditioning, it takes strength and cardio.  Running stairs, squats, bench row and bench press, situps to help condition both back and abs. Pull-ups and chin-ups.  Look up the conditioning handbook on http://www.concept2.co.uk/guide/ .

Don't worry about doing any better than anyone else.  In CREW, its about fitting in and doing your best as part of the team.  Do your best in whichever boat you're in.  The worse the others in the boat, the better you should look.  Sincerely congratulate your friend, and ask her to help you or work out with you.  You need others to want you in their boat, so you need to work out and hangout with them.  If you are not part of the group, you're less likely to be part of a racing boat, since you will need to replace someone else.  Always be available to row, for the extra practice, and to show your interest.

But getting really good technique takes weeks or months.  Be in condition to race takes months or years; if you are already in good shape, you still need to improve your conditioning for rowing.

Answer 2

Assuming you have a coach when you are rowing NOTHING beats being able to concentrate, every stroke, on the thing the coach most recently told you. Also try to concentrate on just one thing at a time.

Also try not to pull too hard. This is the mistake men make. If you get the technique right first then when you put the power on  it will be helping you go fast not wobbling the boat and slowing you down. This is why I generally prefer teaching women.

If you would like a specific then do not grip too hard with you hands. In fact you can wiggle your fingers as you are coming back up the slide. This also has the effect of reducing the risk of blisters.

Answer 3

you erg and run and stretch a lot because it will help and practice your technique on the erg so you can row well on the water