Jumping for More Power: Rowing Machine Training

– What’s up guys and welcome back to another episode of Dark Horse Rowing. Today we are talking about how
you can easily take something that you already understand, jumping, and translate that into
better movement on the rower. (bass heavy music) I’m super excited. We are here in San Francisco, California, one of my favorite places on Earth. The freaking Golden Gate
Bridge is behind us guys! This is where we’re filming today! This is incredible! We’re talking about simply
how you can take a jump and translate that into
better movement on the rower. So let’s talk about
this jump a little bit. So guys if we are talking about jumping, why jumping is beneficial to
you when you get onto a rower. Well the thing that a lot of
people don’t understand is how do I use my legs? How do I use my legs to get
me moving on this machine. I understand and I see that
there’s a leg component, but often we like miss
how do I ugh get my ugh, how do I get my legs
moving on the machine? We can take jumping
and translate something you just intrinsically
understand to the way that I’m going to
interact with the machine. When we’re talking about the
way that we apply a jump. When I coil to jump, my
feet are flat on the ground because I intrinsically
understand that I need my full foot connected for me to jump. Now when I jump I reach triple extension meaning I extend my
ankle, my knee, and my hip all at the same time in
order to just create a jump. When I’m doing that, if I
don’t have my foot connected to the ground I’m not able
to create downward force to be able to push into the ground to propel me off of the ground. You gotta think about it this way. You’re never jumping up,
you’re pushing off the ground to get up to the next step. Now things are different
if you take the heels out of the equation. If I told you you have
to jump up these steps but you can’t put your heels down, you’re going to create a
very different kind of jump and it’s this springy, bounding jump. But if I’m going for a max height jump, I’m not gonna do this springy thing, I’m gonna launch off of my whole foot. And it just doesn’t feel comfortable if I’m on my toes when
I go to coil and jump. It’s a very different feeling. What I want you to think about, in order to create good force
production on the machine you are going to put that entire foot onto the foot stretcher
meaning I want your heels onto the foot stretcher for you to feel how do I push, how do
I push through my legs to create that jump? Because without the heel
being able to press down you are not able to access
your posterior chain. Your hamstrings, your butt, your back. Those things that help you stabilize to create this nice strong
push against the machine. It can’t happen if your heels aren’t down and a lot of people
spend time never putting their heel down when they’re rowing and they just row on their toes. You can not create a whole
lot of force production through the toes. Now I can’t create a lot of balance when I’m standing either. But in order to create force production, get your heels down. And yes I come up to my
toes when I actually create all of that force because
that’s triple extension. I’m not coming up to my toes because I’m thinking
about coming to my toes. I’m coming to my toes
because I’ve just created so much upward force that
my toes just hang out down at the end and I use them
as just that light push off at the end but the majority of
the force comes from the foot so let’s talk about that on the machine. I want you to go take
about fifteen really solid, tall effort jumps, hop onto the machine, and I want you to try to
apply that same principle through that foot. Try to jump off of the foot stretchers by pushing that whole foot down. Now does that mean that your heels must always stay connected? When you’re learning in our book, when you’re with Dark Horse, yes. When you’re learning, heels
are always gonna stay down. The better you get, the
more I’m going to allow that heel to flash but
because you understand that placing that heel
is a really critical way of producing force, you’re
gonna learn to drive it down and help you in your efforts. At the end of the day,
that’s what matters, that you learn to love this machine because you understand how to move on it and that you just stop
looking at this thing as a black hole of energy. Our goal? Get you to have fun, get
you to enjoy this machine, and be effective. Be able to teach it to somebody else, be able to use it better if
it’s sitting in your garage, and that you just enjoy
what you’re doing every time you’re on this machine. So guys, again, thank you for joining us. It’s been a fireside chat with Shane Farmer and Dark Horse Rowing but in all honesty guys, thank you for hanging out with us. If you guys are new here, I
really would appreciate it if you would consider subscribing,
joining into our gang, our amazing group of coaches
and athletes around the world who are all here just to learn
how to create a community around using this machine, the rower, as a better training tool for
whatever your goals may be. We’re just here to help usher
in that learning process. So guys thank you so much as always. We will see you on the other side.

6 Replies to “Jumping for More Power: Rowing Machine Training”

  1. Where are the apes? I thought they took the bridge…. or , ohhh it’s just a film. Or is it😱.
    I wish I could jump but my back is a disaster. Controlling slow squats any good- without weights. You know, the build of technique in ya vlogs reminds me of Total immersion swimming.

  2. Shane, think the audio may be distorted a little throughout the video – unless it's me! Another great DH video.

  3. Fantastic visual and practical exercise. U have completely transformed my rowing. I used to row with heels lifted at the catch to make my distance goals. Heels down, I get a totally different workout, better distance, and I am really tired after 20 min of rowing. To get to that same tiredness level before I would row 40 minutes and never felt rowing in my posterior chain until I started following DHR. Fan for life.

  4. Thanks Shane! Taking jumping as a model for starting the drive phase, something seems to be amiss here, namely: what about the elusive "smoothness"? As far as I can tell, that smoothness at the end of recovery and start of the catch is almost like a "loop" movement, which also, incidentally, facilitates an immediate connection to the chain. So I wonder how to reconcile the abruptness of a jump with that smoothness?

  5. Fantastic video and very clear explanation! Just got into rowing machine and learning from your channel.
    Thanks a lot!

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