Rowing Machine: Warmup, Workout, and Drills To Follow

Rowing Machine: Warmup, Workout, and Drills To Follow

89 Replies to “Rowing Machine: Warmup, Workout, and Drills To Follow”

  1. Fantastic! Just what we've been waiting for! I guess now I'd like to see a selection of different distances. But that could be tricky since everyone is going to want different splits. I think the best way you could accommodate that is much like they do in marathons they have pacers run pacing different pace groups. So pick a handful of different finishing times for a 2k so people could row it with you at say 8;00, 7:30, 7:00, 6:30 even on the :15's if you're feeling prolific, yes that's a lot of videos to make but wow what a treasure chest of resources for someone working on their times! Having someone pace the row for them would be awesome!

  2. Hi Shane,
    At last, a real time training video! More of these for different training levels and distances will be much appreciated as the solo garage session can be a bit monotonous even with music.๐Ÿ˜Ž

  3. Thank you Shane, this is a wonderful session. I found it extremely helpful to follow along. I'll try it again and then I can give you more detailed feedback.

  4. This is a great idea!!! New to rowing and have been watching all your videos. Only a few channels that really go into detail like you do… You've found a great niche! Adding more full workouts and compiling them into a Series Playlist could really help your content feed the YT algorithms.
    Recording your data, syncing it to the video, and adding it to the bottom corner of the screen would be cool… But no clue how do that. Keep it up!!

  5. Shane, thank you! I followed along and thoroughly enjoyed the workout…video bookmarked! New rower and Concept 2 owner for a month now…mostly thanks to your videos, which I found while researching rowers. Will be watching for more! ๐Ÿ˜€

  6. This is a good video.

    The explanations of the hip movement and the catch.
    The full length of the workout.
    Music isn't horrible.

    Would like to see:
    Stretches in real time – you stated that you wanted 20 of a certain stretch and then didn't give time to complete 20 – I had to go back and forth pausing the video.
    Explanation on what we are working on cardio-wise – if only technique, then it's a technique video.
    Also, what if someone is significantly shorter or does not have flexibility? Perhaps address some of those issues as well. Thank you!

  7. Bit of a hiccup somewhere – you went to 22spm with 6 min to go then started to wind down with 1 min left. Hopefully my PM4 is not that laid back or I lost a minute somewhere!
    Great warm up piece ๐Ÿ˜Ž

  8. Wed 31/1/18: Hi Shane, I tried your session again. And once again, I found it extremely helpful to follow you. One small glitch: you went a bit fast on the setup of the PM5 monitor. I managed to set it to 20 minutes but then got lost. As a result, I was still rowing when you stopped — even though we started at the same time. Oh well. However, this didn't distract from my enjoyment.

  9. Hello,

    Great video for beginners. Just wondering what was your damper setting and what level do you recommend beginners set the damper?

  10. I have been using concept 2 rower for about 20 years. I remember racing ships I served on through the Suez cannel. We would put the rowers on the flight deck set the distance on the monitor and then time ourselves against the ship. However i have never been instructed on how to row efficiently and effectively. I have recently bought myself a concept 2 and locked myself in my garage.
    Your videos have been gold dust in helping me get rid of bad habbits. Many thanks and I wait for more like this one.
    I have looked on line and i think your approach is by far the more effective for myself and I think you talk to people at the right level which help them get results.

    Keep it up.

    Thank you.

  11. Just wondering, did you achieve your physique by doing rowing alone? Or did you do strength training as well? Youโ€™re so ripped!

  12. Great!! Would like to see more videos that I can work out with, would be great to have rowing HIT videos. This is great for beginners and those of us looking to improve form. Looking forward to more.

  13. I have been following your videos for over a year. Having you as a coach and going through the drills together works for me very well. More please and thank you.

  14. G'day Shane,
    Thanks for another top video. You're an excellent proponent of your craft and engage well as a presenter. I always think that you've captured the ability to address your audience appropriately. It always comes across as informative and instructional without any condescension.
    I've been using the Concept2 in my lounge room (Much to my wife's chagrin) for about fourteen months and I use your pick drills and reverse pick drills as my regular warm up. The front half of this video gives me some more for focussing on.
    Can you give an indication of what pace or wattage you were working at throughout the session? How much of that output (As distinct from mine) is as a result of your leg drive, considering that you don't appear to be extending your legs with maximal force? Then again, you may be exerting maximal leg drive force meted out over a 20 minute period.

  15. I'm 48 and joined the gym in the new year after many years of doing little exercise. I love the rower and spend almost all my gym time on it,. I initially found it very tough going but with help of your videos it's got a lot easier. In fact when I first went I struggled to do 10 mins, today on my 20 th gym visit I rowed for 1 hour non stop, for me a big achievement. Just like to say thanks for your videos.

  16. I was very excited to find that you finally made a guided workout. Your explanations on technique have always been spot on and the guided workout does not disappoint. I hope this is merely the beginning of a guided workout series. Thank you!!!!

  17. Just wanted to thank you. I have had the Concept II for almost 2 weeks. I have used it 2 times because I was intimidated to use it. I weigh 340lbs and cannot keep my knees tucked in very close due to the belly. I am 6'2 so I am tall and carry the weight well under clothing but am very overweight. Good looking guy and dress well but I Almost feel like I am close to getting ill or causing myself illness. I used to work out daily and weighed 205lbs 20 years ago. Gonna be 42 this year. Let myself go and want to change my life! I searched high and low for a beginner video after researching form and terminology. Dude, this video helped me get through my 1st 20 minute workout….out of breath and sweating. I followed your pace but I am sure my drive wasn't as powerful and my form suffered but still, I feel like I finally started! I will use this video for a few months until I feel can get into the catch position correctly. I am sure it is a combo of the belly fat in the way and building strength to overcome letting knees fall apart but still, again, I got through the 20 minutes and followed you every step of the way. Keep videos like this coming, please. It felt as if you were there training with me and guiding me every step of the way. Not enough actual class like and demo videos out there. You explained everything and seeing you lead the way, motivated me! My goal is to get to 250lbs within 2 years. Thanks again.

  18. I have a bodytrac glider. The arm movements are a bit different. Can I still follow your workouts? I can't find any that use the body trac glider but I assume the concepts are the same?

  19. Awesome! Very helpful to follow along. Perhaps next time you can add reminder cues to keep the movements on track. Thank you much for all you put out!

  20. 65 yr old beginner here. Just did this, twice! Great for perfecting my technique. I did my best to mirror your every move and stay in perfect sync with your legs, knees, arms, everything. 2 sets down, 98 to go; probably more. Thanks!

  21. Hi thanks for this video. I am new to rowing and having been using this video for a little over a month. I really like how things are broken down and I am starting to see changes already. I started rowing to gain fitness while rehabbing for plantar fasciitis. I have also begun to incorporate part of the warm-up exercises as part of my daily-mobility work. I am wondering if you would add anything else to this for beginners or would recommend another work-out video for me to also incorporate. Thanks so much.

  22. Loved this! Would love to see more and would also love to see a guided workout using the SkiErg machine. Thank you so much for this!

  23. Really enjoyed this garage video. That is where I do my training as well (not in your garage). Can you add your erg app screen somewhere in the video so that we can see what you're doing? Maybe not necessarily to keep up with you but to see when/where you're generating your power and maintain throughout the workout, especially with SPM, like this one.

  24. I'm using a Rower BR3010 ideal for my 76 years, I haven't used one for 7 years, excellent tuition, many thanks.

  25. These are great. Been rowing for years, but my form has improved tremendously using your videos. Amazing what a small tweak can do.

  26. Sorry Iโ€™m kinda confused, should i do that in sequence like what your doing or what? Iโ€™d like to learn more really

  27. Thank you, thank you, thank you! Brand new to rowing and bought myself a Concept 2 rower for my home gym. I did this workout yesterday and it was awesome. Please do more of these beginner level guided workouts. Very helpful to have you walk through the monitor and set the times too.

  28. ๐ŸŽฌ 1 ๐ŸŽ™ ๐ŸŽฅ ๐ŸŽž โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ ๐Ÿšฃ๐Ÿพโ€โ™€๏ธ๐Ÿšฃ๐Ÿพโ€โ™€๏ธ๐Ÿšฃ๐Ÿพโ€โ™€๏ธ๐Ÿšฃ๐Ÿพโ€โ™€๏ธ๐Ÿšฃ๐Ÿพโ€โ™€๏ธ Outstanding thank you for sharing correct we watch you both ๐Ÿšฃ๐Ÿพโ€โ™‚๏ธ๐Ÿšฃ๐Ÿผโ€โ™‚๏ธ Using WaterRower Home Gym, weights, Stroops Son of the Beast, and hydraulic Rower. Thank you for all your email exercise routine. Rowing since I was 25 years old now 57-year-old female. โคโคโคโคโค

  29. Just bought a concept 2 and had no idea how to use it! Just completed your workout, it was great! Thank you!!

  30. This is precisely what we need more of Shane. Helps us maintain form whilst rowing with our (virtual) training partner. There are guided rowing workouts that combine other movements, and they are great, but they involve constantly getting on and off the rower. We want to improve our rowing efficiency, so we want to row, and a series of videos like this will help tremendously. You are the coach, so I won't give advice on what guided workout to do next. Something to consider for down the road though is a simple on-screen graphic up in the corner. It could communicate an upcoming pace change, or change colour to indicate a desired intensity level or change in dynamics. May come in useful for more complex or intense workouts in the future. Thanks so much for all you are doing!

  31. I LOVE THIS! I am very new to rowing. Had a my rower about a month. Found Dark Horse and away I go. Thanks for being such a great teacher. I couldn't do the whole 20 minutes the first time. This is my second time and I did it!! Thank you!

  32. Just got me a C2R. Great workout! Shane Farmer, what drag flywheel number are you setting on for this video?

  33. Buddy, very good!!! I love the workout, This Being the Best rowing instruction that I have got. Love the technique, and your easy and nice way to explain. You just got a new subscriber ๐Ÿ˜ƒ๐Ÿ‘.

  34. Just bought a concept 2 & found your channel browsing. I'm brand new to rowing and this video was exactly what I needed! Being able to see what form I should have was helpful and trying to keep pace with you was fun! I would love more videos like this of varying intensity to help me on my fitness journey!!

  35. Great video. Felt like I was rowing with someone, made it easier to keep the same cadence and push myself through.

  36. This is my second time doing this segment. Would love to see more like this. I am not using a Concept 2 rower but am still able to follow along. Thank you for your great tips.
    One suggestion that I do have is perhaps putting the time in the upper corner.

  37. Very hard to find videos that have helped me out as a beginner and your video is my favorite so far. Thank you so much. I'm trying to lose weight and this helps!

  38. Shane thank you for your very helpful videos. Picking up a rowing machine, do you recommend a Concept2 Model D, E (pretty much the same as D except higher seating, non-adjustable monitor stand and heavier) or Dynamic (tries to simulate on-water feel of everything moving around you, heavier and more expensive). D or E should be fine for fitness. Do you have a preference for D or E?

  39. This has really helped me clean up my form. I was tearing my hip flexors apart on the erg. These warmup drills and this pace has really helped me focus on getting it right. I'll do this for another 2-3 weeks, then move on to more intense workouts on the erg. Thanks!

  40. I loved your your video. I am new at rowing and love it. Thank you for taking the time and energy to making these videos and sharing them with everyone.

  41. For us geeks, could you do your videos including a camera aimed at the computer/monitor so we can see your stroke rate, /500m rate, etc etc ? That'd be the cherry on the cake ! Awesome videos as always ๐Ÿ™‚

  42. Very helpful! Although Iโ€™ve been rowing on and off for a while, this video helped to clarify some basics and helped to correct my form, especially when recovering, I bent my knees too quick when releasing the handle. Also thanks for the great warmup tips!

  43. I decided on a concept 2 rower because I am 65, and wanted a low impact workout. After a lot of research, I got this 3 months ago. I was not sure I was doing the rowing properly, and then I discovered YOU! Inspiring, educational, and you are on my go- to workout to follow. I make sure I just do what you do. I love it! Combined with my yoga, and some strength training, I look forward to my rowing!! Thank you!

  44. new to rowing…I have a water rower. you have the best instructional I've seen so far. I like the warm up's to learn posture (wish i didn't have to keep pausing) I was able to keep pace with you (i think you were saying a number that we were to be increasing up in increments…at the 20 minutes i was at a pace of 24.

  45. After a year of feeble attempts to effectively use my concept rower, I am so grateful to find this channel. Please keep these workouts coming Shane. An idea – some training videos for kids. I would really like to get my 11 year old son into rowing. Thank you Shane from saving my concept from being posted on Craigslist.

  46. I'm a 54 year old lady who has purchased an Erg2 as a way of assisting with health, wellbeing, fitness and weight loss. Thank you for the great introduction, I have always disliked rowing machines with an intensity – then discovered Erg and your channel. Here we go, looking forward to my journey.

  47. Just got my rower Thursday. This looks like an excellent video! But I'm not sure I can do those first two warmup moves. Are there any alternate moves?

    I'm 62, overweight, bad knees, not very flexible and broke both wrists last fall. Don't think I can bear the pain of supporting my weight on my hands yet. I know any kind of squat position that deep is excruciatingly painful to my knees. Oddly, rowing does not produce pain, but I think my belly stops me from ever getting my knees that bent!

    Anyway, I'll try the other warmup exercise and the pause drills, those look possible! I probably won't last the whole video, but it gives me something to work on. I'm at dead bottom, just assembling the thing left my back hurting and me all stiff the next day, LOL! Can only go up from here…

  48. Great video, not new to rowing but I loved the warm up exercises and the break down of the components, somehow I had missed the importance of the hip hinge! Thank you, this little movement makes all the difference!

  49. Just bought a mid price rower. OMG โ€ผ๏ธ this was awkwardly awesome. I just have to practice my technique. Thank you for this video

  50. I was into rowing daily with my concept 2 machine but probably due bad technique I had back issues and had to undergo micro lumbar discectomy. It's been 16 months since the operation I was itching to return to rowing when I chanced upon your video…. Today is my first day, felt awesome to be back on the machine, hope I could continue doing it daily forever … Thank you for teaching us to row the right way brother ๐Ÿ™ โค๏ธ

  51. Just amazing intro.. thank you so much. Inspired by online rowers, I recently bought a new rower* but after the first few attempts (rowing for about 30 minutes) my knees and muscles above would hurt for days after. So sad but I had to stop rowing… unable to find any coach in my country, where rowing is almost unheardof. I assumed that either the machine is wrong (e.g. foot position is lower angle than other models?) or I simply should get back to jogging or something..

  52. also new to rowing , your videos are great , very detailed , you are a great inspiration .just did the 20minutes with you and omg , going to be sore tomorrow for sure .thanks a lot

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