11-11-15 Understanding the damper on the Concept 2 rower

Skill Work (3x) 2 min plank 10 Scare Crow 20 Hollow Rock – Strict Pull-ups 3 Narrow Chin 3 Pull-up (overhand grip, neutral width) 3 Wide Overhand

CONDITIONING 3500m row


11-11-15

Technique refinement and the Damper on the C2 rower

Power Pull: Shoulders stay connected to back, rigid mid-line, power through the legs, then the hips, then lay back and pull arms through -elbows back, not out.

Return: Arms punch out straight, over straight legs, allow the torso to follow, chest over thighs, closing the hip, readying it for the next pull. Knees bend AFTER hands pass over. Elbows are straight, ready for the tension of the next pull.

2:1 ratio of time on return:pull

Lead the pull with your butt, not your shoulders. That creates too much lay-back, robbing the power of the hip. Lay-back and release the hip power at the end of the pull.

Legs stay straight, knees down, until the hands pass over, leading the torso over.

Here is a video on techniue refinement.

The damper on the rower is something that takes time to understand and is not simply resistance. Below is a great video that will help you better understand how to use the damper to best suite your rowing style/ability.

Here is another video that talks a little more about it as well as drag factor.

The key is test, test, test and find out what works best for you.

Recent Posts

See All

5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca