Beginners Guide to The Concept2 RowErg Rowing Machine

So, you have just gotten yourself a Concept2 RowErg rowing machine or are starting to use one at your local gym and are taking it more seriously – good for you!

It is vitally important to learn how to row effectively when starting rowing to make sure you are pushing with your legs and not pulling with your arms and back. It’s great you made it to this beginners guide to the Concept2 RowErg rowing machine. This will help prevent injury and make sure you are protecting your lower back and help you to become a better, stronger and more effective rower. In this beginners guide to the concept2 rowerg rowing machine, let’s dive into the correct rowing technique by first getting you setup correctly on your rowing machine.

Getting Set Up on the Concept2 RowErg Rowing Machine

1.  Decide on the target you want to reach – a set number of calories, watts, an amount of time or distance to complete
2.  Adjust the damper setting (resistance) to between 3 – 5. It’s a good level to begin with and feels like a regular racing boat on water
3.  Get seated and sit reasonably far forward on the seat in order to maintain good posture, roll your hips forward so you are not sitting on your tail bone
4.  Adjust the footrests so the straps tighten across the widest part of your foot
5.  Keep your hands wide and loose on the handle with thumbs tucked underneath

Okay, now that you are setup and ready to go let’s run through the correct rowing technique.

The Rowing Movement

The video below is an awesome 8-minute technical break down from Shane at Dark Horse Rowing. He explains how to use the correct technique on the Concept2 RowErg, starting at the catch position which for most people is the hardest position to perform correctly.

Step 1 – The Catch

Hips behind shoulders
Heels down
Arms extended straight
Shoulders reaching
Head neutral
Shins vertical
Core engaged

Step 2 – The Drive

Push with the legs
Hands/ handle move back in a straight line from the flywheel
Open hips with legs extended
Pull arms back once hips open

Step 3 – The Finish

Slightly leaning back with strong back
Handle should arrive at chest

Step 4 – The Recovery

Arms move away immediately to extended position
Close hips
Shoulders and grip relax
Arms stay in a straight line to flywheel
Knees bend as gliding forward to the catch position

Here is a graphic of the catch, drive, finish and recovery from Concept2

Watch this excellent 2-minute video of Gary from Concept2NZ explaining the breakup of rowing technique step by step. Gary likes to start explaining the technique at the finish position to the recovery, catch and drive and shows common mistakes.  Common mistakes he covers include: collapsing your stomach and driving the handle into your lap in the finish position and pulling with your arms on the drive instead of pushing with your legs.

Here is another great 2-minute video which shows the specific movements broken down in the first 12 seconds of the video.

Extra tips for the rowing technique

• When in motion the heels may lift slightly as needed
• The handle should move in a straight line to and from the flywheel when rowing.
• Don’t have a tight grip on the handle
• Keep your head straight throughout the whole rowing movement
• It is useful to have a friend give you advice on your form or to film yourself as sometimes you can be unaware when you are subconsciously making mistakes
• As a guide with the beginners guide to the Concept2 RowErg rowing machine we recommend the first 8 weeks of your rowing journey is really focused on perfecting your rowing stroke technique

Common Mistakes Made

The Catch

Head dropping down
Collapsing forward

The Drive

Pulling with the arms – rather than pushing with the legs
Driving with your back
Opening the hips to early
Shooting back with your bum

The Finish

Collapsing the stomach on the finish
Pushing the handle into your lap on the finish instead of keeping a strong back and engaged core
Leaning back too far
Pausing (this should instead be a fluid movement to the recovery position)

The Recovery

Collapsing the shoulders forward
Not closing the hips
Rushing the recovery

Bonus common mistake: holding your breath. Make sure you have a rhythmic breathing pattern. For the beginners guide to the Concept2 RowErg rowing machine we recommend you practice your breathing during the stroke.

Beginners guide to the Concept2 RowErg rowing machine: Programming the PM5

Either start rowing and select ‘change units’ to target your desired unit – calorie, watts, time or distance.

Or choose ‘select workout’ then choose ‘standard list’ and choose either distance, time, calorie, intervals and program your workout.

Here in this beginners guide to the Concept2 RowErg rowing machine I have selected a distance of 2000m with a pace boat set to 2:00 minutes per 500m to track against.

 

Great Beginners Guide to the Concept2 RowErg Rowing Machine Workout Videos

Watch these great beginner workout videos in order to help you get better at the correct rowing technique which is going to help you and your body immensely going forward into the future.

This is a great 16-minute row along training video which breaks down the parts of the rowing technique into drills to maximise your ability to perform each movement of the catch, drive, finish/release and recovery

This is another great 26-minute row along training video which involves more drills in order to get better.

In this beginners guide to the Concept2 RowErg rowing machine we recommend that when first working on your rowing technique if you are rowing a few times a week really spend the time focusing on the drills and movements for 4 weeks and then that will set you up for having a solid rowing technique.

Great rowing training videos to row along to

https://www.youtube.com/c/DarkHorseRowing/playlists
Shane from Dark Horse Rowing has a tonne of follow along rowing playlists to keep you training, motivated and progressing with your rowing.

https://www.youtube.com/@trainingtall/videos
Austin from Training Tall also has a great resource of rowing training and videos to row along to.

https://www.youtube.com/@rowalong/videos
John from RowAlong brings weekly rowing videos to YouTube helping you with your training and is a great resource for a tonne of rowing workouts to choose from.

Great row along videos to relax and mindfully perfect your rowing technique to

No beginners guide to the Concept2 RowErg rowing machine would be complete without some great videos to row along to! Enjoy 🙂

Great Concept2 RowErg Accessories

Here are some great accessories to get you setup and comfortable. To get the most out of your Concept2 RowErg rowing machine in this beginners guide to the concept2 RowErg rowing machine.

_{I hope you enjoyed this Beginners Guide to the Concept2 RowErg rowing machine and these row along videos as much as I enjoy them which help you work on your rowing technique. All the best and good luck with your rowing training and we hope you enjoyed our beginners guide to the Concept2 RowErg rowing machine!}