Training for The Concept2 2000m Test

There are always a number of questions that arise when talking about technique on the Concept2 or Waterrower rowing machines. Most beginners make the same mistake of using their arms far too early in the stroke and not really putting much leg power into the pull. These are fairly basic errors that can be corrected by getting an experienced rower to coach you or watching a training video such as this one.

This video shows some of the common mistakes

So as you improve and start to work on your 2000m times, finer points of technique start to come into play.
Where should you pull your hand to when on the rowing machine?
Afloat you have to keep the blades in and then feather, wherever that takes your hands. Low for flat water, higher if rigged for rough weather. Most oarsmen seem to keep wrists high aground too, presumably from habit.
But on a grounded erg, no need to lift wrists, it’s much easier to keep wrists flat and all in line with the chain, as Concept2 writes, so that there are no bending moments anywhere. Any extra length from cocking the wrists can only be small and at the expense of small muscle-tendon units in the forearms, so not worth it and possibly risky as noted above. Better save a little time to get in an extra stroke done full body.

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2K on the Concept2 – No Place To Hide!

The British Rowing team has a long and impressive history and a close connection to the Concept2 Rowing Machine. The level of training is beyond what normal human beings like you and me could really contemplate. One of the big standard tests of how good / fit you are is the two kilometer sprint on the Concept 2. All rowers of every standard dread it.  You put yourself on the line, there is no place to hide. Watch the video to see what they think of it.

The Concept2, 2K Test

There are very few sports which challenge the body as much as rowing. That said, it is a safe way to get fit as it does not harm the joints in the same way that running  does. The British Rowing team and pretty much all of the worlds rowing clubs use the Concept2 as their chosen Ergo due to the fact that it is so accurate. You can do the test at sea level in London or on top of the a mountain and the data will still be the same.

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Rowing: The New Cardio

Chances are your entire cardio life has consisted of alternating stints on the treadmill, elliptical and bike. You probably thought that would be the best way to burn calories, torch fat and increase your overall fitness, right? Wrong. Turns out you should have been rowing. The oft-forgotten rowing machine burns the most amount of calories in the shortest amount of time with the lowest perceived rate of exertion, while being easiest on your precious, carefully-honed body.

It’s not your fault. You didn’t know any better. And why? Well, for two reasons: First, the poor rowing machine is usually cast to the corner like an unwanted stepchild — an afterthought amidst the more high-profile cardio equipment of treadmills, ellipticals and bikes. Not very motivating. And secondly, you most likely don’t know how to use it.

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Rowing Injuries and How to Avoid Them

While using a rowing machine is great exercise, many exercise enthusiasts suffer from injuries because they have been over zealous in their workouts. Some may have to stop rowing altogether. More often they have to cut back on their exercise regimen. Using a rower to train is relatively safe form if you compare this form … Read more

What are the benefits of a rowing machine workout?

If you’re looking for an exercise machine that will help you lose weight build strength in major muscle groups and maintain bone density no matter what your age or level of fitness rowing is the perfect exercise for you.  Rowing also offers those who are recovering from an injury or surgery a good workout that won’t irritate injuries or incisions.

When you row, not only your arms, legs, chest, back, and abs but also your mind gets a complete workout. The smooth, rhythmic motion of rowing and the time to let your mind wander do wonders to relieve stress.

If you have aging joints rowing offers Low-impact exercise that is easy on the knees and ankles. Rowing proceeds at your own pace. Thus, people of any age or fitness level can do it. Rowing actually improves range of motion for bodies that are aging and losing range of movement.

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Strength training for Rowing


What is Strength Training?

Strength training includes any physical exercise which uses resistance to stimulate muscular contraction.

Why do Strength Training?

There are lots of good reasons for doing strength training exercises.

Strength training builds muscle strength and size and anaerobic endurance.

Strength training can also provide improvement in general health, including increased bone density, muscle, tendon and ligament strength, increased joint movement, and improved cardiac function. Strength training will also raise HDL cholesterol and lessen the likelihood of injury.

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Rowing Training Diet

When you are in training good nutrition rules don’t change. However, because of the calories you burn during workouts there are some eating suggestions that will help you stay strong and energetic. Variety in foods including fruits, veggies, nuts, dairy products, and whole grains is the secret to peak performance levels.

Unlike a diet for people engaged in less strenuous activity, athletes in training consume more carbohydrates and fats. These fuel the physical activity. Athletes may also need more protein than regular diet.

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The Benefits of Using a Rowing Machine

Introduction Check out the equipment at any fitness center, health club or home gymnasium. Chances are you will find treadmills, stationary bikes, step machines and cross trainers. Less likely are you to see rowing machines. Oh, there might be one or two sitting in a corner, unused. It seems strange that these machines are not … Read more

How to get fit and lose weight

The state of the game So you’re in your ‘over-twenties’ and things are starting to go a bit pear shaped – literally! That lithe and spritely body you used to possess when you were twenty is suffering from ten years or more sitting behind a desk being filled with processed carbohydrates. Your knees creak, your … Read more