(RE)COMMIT #2: Good Form is Free Speed

(RE)COMMIT #2: Good Form is Free Speed

4 minute read

asensei is proud to be the title sponsor of the British Rowing Virtual Championships. 

To help you prepare for the event, Olympian Eric Murray, has created a series of videos to
improve your training and mindset for competition. So whether you’re an elite athlete,
chasing a new PB or just setting yourself a benchmark to improve upon –
sign up for the Virtual Championships here and be a proud member of Team asensei!

Good Form Eric Murray

Learn Great Rowing Technique

Good rowing form is the key for becoming faster with less effort.  One of the primary benefits of asensei is learning proper rowing technique, something a lot of recreational/gym rowers miss out on.

In the latest coaching video, below, Eric talks through how good form leads to free speed.  There’s a lot to take into the equation of what makes you fast, including your height, fitness, and strength. However, practicing good technique and form creates consistent speed.

Rowing requires rhythm and sequence, getting the movements correct and consistent, as well as allowing the machine to do some of the work for you.  Getting from A to B as easily as possible, not complicating the movements or overworking yourself is key to eventually gaining speed.

Sitting at 18-22 SPM, allows us to focus on our form, dial in that technique and get the sequencing as close to perfect as possible.  Working up through those stroke rates, doing technical drills at each level and getting great form at each stage will lead to good form at your race pace.

Eric discusses focusing on individual aspects of the stroke during each workout instead of trying to perfect everything at once, whether it’s the front end, your lean back or drive. Breaking down the movement, focusing on what feels good and benefits the stroke most is a great way of improving your technical ability.

Common Technique Errors on the rowing machine

Bending knees early: Probably the most common mistake you see, bending the knees before you get your hands and body over will mess up your whole stroke and compromise both your recovery and drive.  Your hands will have to bend or bounce over your knees in order to reach the catch, resulting in a less efficient movement and inconsistent rate.

Rushing the slide: Aka "shooting the slide", flying up towards the catch will mess up your rhythm and stroke rate. The lack of control means you won’t be efficiently recovering either which will have consequences on your split and strength further into your workout.

Leaning back: A lot of people lean back at the finish in order to try and create a ‘longer’ stroke, however, it actually has zero benefit to do this.  It puts you in a weak position to do this and can affect your recovery! If you imagine your body as a clock, with 12 being at your most upright, you don’t want to be leaning back more than 11 O’clock.  This keeps your core engaged and stops you collapsing coming forward on the slide.

By selecting a different movement to isolate and improve during your workouts, you’ll soon see yourself improving massively with your technique.

Happy Rowing!


#1 Connected Coaching with asensei

#2 Good Form Equals Free Speed

#3 Slow Down To Speed Up

#4 Baselines & Benchmarks

#5 Finding Flow

Check out the BRVC and get your free training plan: https://asensei.com/pages/brvc 


Eric Murray asensei Rowing Coaching

asensei is free to download and you can trial the first 3 workouts in the (RE)COMMIT program and let Eric calculate a 2k time that he can coach you to achieve in only 6 weeks.

All you need is an iPhone and access to an asensei Compatible rowing machine from Concept 2, WaterRower or FluidRower with a bluetooth capable monitor.

download asensei from the appstore


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