Roworx Rowing Technique Tuesday Myth: A damper setting of 10 will give you the best workout. Reality: You are the resistance ... the harder and faster you push the legs down like a squat jump off the footboards.. the higher watts and lower splits you can create. The WILL is up to you. Technique + power = speed and efficiency on the rowing machine. Just like any sport. Please DO NOT row at 10! It’s a dead giveaway you don’t know what your doing or how to row. 99% of the time we row using a damper (resistance setting) of 4-6 is likely to give you the best workout. Too often, we see indoor rowers set at 10, because the athlete thinks that a higher number must be more challenging (or will reward them with a better time). The real challenge is to accelerate the flywheel at a lower damper setting, where power must be applied from the leg drive as you push the knees down faster and work harder during the stroke. A damper setting of 10 is more like a slow heavy rowboat and will likely cause injury if you row too much at this setting. Keep in mind: the best rowers in the world who compete at the Olympics DO NOT row competitively at a 10! Emulate them; aim for 4-6. Hamish Bond, a two- time Olympic Rowing Gold Medalist, illustrated below in the pictures uses a damper setting around 6 for ALL of his training on the concept 2 rowing machine. He was just listed as the 38th fittest athlete in the world 🌎 by sports illustrated magazine this year. If you have questions about how to find your proper drag or ‘resistance’ please DM me or better yet come into take a Roworx Fitness Indoor rowing class in Long Beach 🏝 Www.roworx.com Try this: Row 100 meters at different damper settings: 1, 3, 5, 7, and 9. Keep your stroke rating at a 24. What feels differently? Which damper setting gave you the best time? Keep in mind, you still may want to change the damper setting for longer workouts. @concept2inc @roworx_rowing #rowingtechnique #rowingworkout (at Roworx) https://www.instagram.com/p/Ceg9hHfPxEl/?igshid=NGJjMDIxMWI=
