Oct 5, 20236 min read

A Comprehensive Guide to Optimising the Concept 2 RowErg

Updated: Oct 6, 2023

The Concept 2 RowErg, often simply referred to as the rowing machine, is a staple in most gyms. Yet many newcomers to the fitness world may find themselves puzzled by this piece of equipment. In this comprehensive guide, we'll delve into the proper use of the Concept 2 RowErg to maximise your efficiency and results.

We'll also provide workout options suitable for both beginners and advanced athletes.

Concept 2 RowErg Technique

Set-up: Position yourself on the rowing machine with your feet securely strapped in. Set up the strap up around the ball of the foot as this will allow for the maximum range, at the feet, as you row. Start by sitting on the seat with your knees bent and your shins vertical. Grab the handle with an overhand grip, arms extended and back straight. Push off with your legs, and then lean back slightly while pulling the handle towards your chest.

Engage Your Muscles: As you push off with your legs, engage your core, back and arms in a coordinated movement. Imagine your body as a well-oiled machine, with each part contributing to the stroke's power.

Reverse the Stroke: After pulling the handle to your chest, reverse the motion. First, extend your arms then hinge at your hips to lean forward. Finally, bend your knees to return to the starting position.

Full Range of Motion: To maximise your rowing efficiency, focus on a full range of motion during each stroke. Extending fully and pulling the handle to your chest ensures you get the most out of each stroke.

Benefits of Concept 2 RowErg Workouts

Now that you've grasped the basics of using the Concept 2 RowErg, let's explore the benefits of incorporating it into your training.

Full-Body Workout: Rowing engages major muscle groups, including your legs, core, back and arms, delivering a comprehensive full-body workout.

Cardiovascular Endurance: Rowing provides an intense cardio workout that improves your cardiovascular fitness and endurance. You can adjust the intensity to suit your fitness level, making it suitable for both beginners and seasoned athletes.

Low-Impact: Unlike high-impact activities, rowing is gentle on your joints, making it an excellent choice for individuals of all fitness levels and those recovering from injuries.

Time-Efficient: Rowing workouts are remarkably time-efficient, allowing you to achieve a highly effective workout in a relatively short period.

Concept 2 RowErg Resistance: Understanding the Damper Setting

The damper setting on a Concept 2 RowErg is similar to the resistance setting on other exercise machines. It controls the airflow into the flywheel, influencing the resistance you feel on each stroke. A higher damper setting increases resistance, making each pull more challenging, while a lower setting decreases resistance, making it easier to row.

Using the Damper Setting

Now that you're familiar with the damper setting's purpose let's discuss how to choose the right one for your workout:

Endurance Training: For longer, steady-state workouts aimed at building endurance and cardiovascular fitness, opt for a moderate damper setting (around 4-6). This provides enough resistance to engage your muscles while maintaining a consistent pace to effectively work your heart and lungs.

Strength and Power: When targeting strength and power, particularly in your upper body and core, increase the damper setting to a higher level (7-10). This added resistance challenges your muscles, including the lats, biceps, hip flexors and abs.

Variability: Don't hesitate to adjust the damper setting during your workout. Begin with a moderate setting for a warm-up, switch to a lower setting for speed intervals, and finish with a higher setting to focus on strength.

Concept 2 RowErg Dos and Don'ts: Mastering Efficient Movement

Don’t flex the wrists keep them neutral and don’t allow the wrists to flex and extend. Instead, focus on keeping the wrist in neutral position to make you more efficient with each stroke.

Don't go short, go long: To maximise each stroke's effectiveness and muscle engagement, aim for a full range of motion. Extend your body fully during the pull, reaching tall at the end of each stroke. This ensures that you engage your entire body, from your shoulders down to your core. Short, shallow movements limit the exercise's effectiveness.

Don’t allow the chain to whip, control the chain: We want each stroke to be controlled and full range. Don’t try going too fast and keeping the range short as this will allow the chain to whip. If this happens you are wasting a lot of energy on the row. Focus on long controlled strokes.

Exploring Concept 2 RowErg Alternatives: Diversify Your Workouts

Now, let's explore alternative techniques you can incorporate into your rowing routine to add variety and target specific muscle groups.

Single leg rowing: If you have suffered a leg injury you can still use the rowing machine by rowing with a single leg.

Workout Ideas for Cardiovascular Endurance

Now that you have a solid foundation in Concept 2 RowErg usage, let's explore some workout ideas suitable for beginners and advanced athletes. These workouts are designed to improve cardiovascular endurance, making them effective additions to your fitness routine.

Beginner Rowing Workout Ideas: Cardiovascular Endurance

Warm-up:

5 minutes of rowing at a moderate pace.

Main Workout (15-20 minutes):

Set the damper to a moderate level (around 4-6).
Row steadily, focusing on maintaining good form.
Perform 3 rounds of the following:
- Row for 3 minutes at a moderate pace.
- Rest for 1 minute by rowing slowly or resting on the machine.

Cool Down (5 minutes):

Finish with a 5-minute cool-down, gradually reducing your intensity.

Beginner Rowing Workout Ideas: Interval Training

Warm-up as above.

Main Workout (10 minutes):

Perform the following interval sets, each consisting of 1 minute of work followed by 30 seconds of rest:
- Row for 60 seconds at maximum effort.
- Rest for 30 seconds.
Repeat the above interval sets for a total of 5 rounds.

Cool Down (5 minutes):

Finish with a 5-minute cool-down, gradually reducing your intensity.

Beginner Rowing Workout Ideas: AMRAP (As Many Rounds As Possible)

Warm-up as above.

Main Workout (15-20 minutes):

Set the damper to a moderate level (6-8).
Perform the following AMRAP circuit in 5 minutes:
- Row 500 metres.
- Perform 10 bodyweight squats.
- Perform 10 squat thrusts.
- Perform 10 crunches.
- Repeat the circuit as many times as possible in 6 minutes, focusing on good form.
Take a 2-3 minute rest to recover and catch your breath.
Repeat the AMRAP circuit and rest period for a total of 2 rounds.

Cool Down (5 minutes):

Finish with a 5-minute cool-down, gradually reducing your intensity.

Advanced Rowing Workout Ideas: Cardiovascular Endurance

Warm-up as above.

Main Workout (25-30 minutes):

Set the damper to a moderate level (around 4-6).
Row at a steady pace, focusing on maintaining good form and a consistent effort.
Perform 4-6 rounds of the following:
- Row for 5 minutes at a moderate to intense pace.
- Rest for 1 minute by rowing slowly or resting on the machine.

Cool Down (5 minutes):

Finish with a 5-minute cool-down, gradually reducing your intensity.

Advanced Rowing Workout Ideas: Interval Training

Warm-up as above.

Main Workout (15-20 minutes):

Perform the following interval sets, each consisting of 1 minute of work followed by 30 seconds of rest:
- Row for 60 seconds at maximum effort.
- Rest for 30 seconds.
Repeat the above interval sets for a total of 8-10 rounds.

Cool Down (5 minutes):

Finish with a 5-minute cool-down, gradually reducing your intensity.

Additional Challenge (10-15 minutes):

Perform 30 seconds of rowing at maximum effort, followed by 30 seconds of rest, for 4-8 rounds.
Finish with a 5-minute cool-down, gradually reducing your intensity.

Advanced Rowing Workout Idea: AMRAP (As Many Rounds As Possible)

Warm-up as above.

Main Workout (20-30 minutes):

Set the damper to a moderate level (6-8).
Perform the following AMRAP circuit in 12 minutes:
- Row 500 metres (or row for 2 minutes if you prefer time-based).
- Perform 15 kettlebell swings.
- Perform 20 squat thrusts.
- Repeat the circuit as many times as possible in 12 minutes, maintaining good form.
Rest to recover and catch your breath for Block 2.

Perform the following AMRAP circuit in 8 minutes:
- Row 250 metres (or row for 2 minutes if you prefer time-based).
- Perform 10 goblet squats.
- Hold a plank for 20 seconds.
Finish with a 5-minute cool-down, gradually reducing your intensity.

In Conclusion

Incorporating the Concept 2 RowErg into your training can be a game-changer for your conditioning. Rowing provides numerous benefits, from a comprehensive full-body workout to improved cardiovascular fitness. Whether you're an experienced rower or new to the sport, give the Concept 2 RowErg a try and experience the thrill of rowing in the comfort of your gym or home.

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