How to WARM-UP for a Rowing Machine Workout

How to WARM-UP for a Rowing Machine Workout


♪ So gimme, so gimme your all ♪ ♪ I’ll take it, I’ll take it to Mars oh ♪ ♪ I’ll stick right
through inside your mind ♪ ♪ Just watch me ♪ ♪ You’re falling into me ♪ ♪ Just watch me ♪ ♪ You’re falling into me ♪ (upbeat music) – Rise your hand if you
thought to yourself, I’ll just warm up in the workout. Yeah, I’m guilty. Probably like a lot of you are. But the advantages to
warming up your body, if you truly want to
reach peak performance, if you truly want to get
the most out of every minute that you put into your workout, necessitates that you actually
warm up ahead of time. So, let’s talk quick,
easy, functional warm-ups to get you ready to roll. If this is your first time here, welcome to Dark Horse, where
you are the hero of your own story and we are the guy
that’s going to help you get to where you would like to go. Now getting into today what we are talking about is a simple format
for scheduling and prepping your own warmup that
will take anywhere from 15 to 30 minutes pre
workout, to get the most out of what you’re going to do. If that sounds interesting
to you, stay tuned. As I mentioned, we’re
gonna be working through the three pieces of a good warm-up that will get your body
prepped and ready to go. As I mentioned 15 to 30 minutes. Essentially we’re assigning
five minutes to each section. Now can you run it faster? Of course. Can you run it longer? Of course. And generally the rule of
thumb when we are talking about a warm-up is, the
shorter the workout, the longer the warmup. Now I’m not saying that if
you have a 10K for time, you should just jump
into the workout and go because it’s gonna be a long workout, you still need warmup time. But if you have a 2K for example and you’re gonna do a
2K for time, guess what? That warm-up is going to be long. It’s gonna include gentle
warm-up, stretching. It’s gonna include times at
your, get at your goal pace for the workout, it’s
a whole bunch of things that go into getting ready
for a workout like that, that aren’t necessarily
there for a longer piece, so just keep that in
mind as we go through, but with that being said
let’s get into the three essential parts, now one of the
things that’s more important as we get through this is
that you have a toolbox of a few different
things that you could do to help warm you up specifically for the purposes of rowing. This format applies to
whatever exercise you’re doing. It doesn’t have to just be rowing, but the exercises that I’m gonna give you in a little bit are definitely conducive to just being on the rowing machine, and things that will help you, as you are warming up for
a rowing machine purpose. So, stay tuned for that, but let’s get into part one of what makes a great warmup. Step one in this process is
getting your body moving gently and gradually and the why? So, the objective here is
that you slowly and gently coax the body into movement,
instead of smashing it in the face with an all-out activity, your goal is to slowly
help introduce your body to the fact that today
you’re gonna be doing something active and giving
yourself the forethought to eliminate any potential
easily avoidable injuries that could happen because
you’re going from cold to hot real fast. It’s kind of like if you
have a glass jar that’s cold and then you immediately
introduce boiling liquid, you can very easily just shatter the jar, because it shocks the system. We don’t want to do that to our body. We want to gradually heat up as we go. So, no surprises here, but
the easy way of getting into this is basically
start with a five-minute basic introduction to how do you move. Meaning practice the activity
you’re going to be doing that day, adding an extremely,
and I can’t emphasize this enough, just a moving pace. Don’t worry about
breathing hard right away. Allow that to pick up over the
five minutes or 10 minutes. A perfect example of this
is using our 10 minute build that we posted a few weeks ago. If you’re with our channel
and you follow what we’ve got, make sure that you’re using that video. It’s a perfect way, you
start at a 16 stroke rate and you build up to a 30 over 10 minutes. It’s one of the best ways
of getting your body prepped and ready to go because you started at 16, zero pressure on and you are just moving and then at the end you find
that you are breathing heavy. You’re a little bit warm and
sweaty but you’re not fatigued and that essentially is
the goal of this step one in the warm-up phase. It’s just getting you
prepped and ready to go, hot and sweaty, breathing
heavy, but not fatigued. Step two in this process is
mobilize your major joints, essentially the parts of
the body that are required and necessary for you to create optimal peak performance of the thing. In our instance we’re speaking
to the rowing movement. So, with that being said
what are the primary parts of the body responsible for
good performance on the machine? Hips, back, quads, hamstrings, core, lats, those are all things that need to be really like warmed, opened, movable. That’s really the goal of step
two is the mobilization part. Now here is where we are starting to open up range of motion. So, instead of just creating blood flow, we are starting to say all right joints it’s time for you to get ready. Now that may include
activation of some kind. For example with the mid
line, I want to make sure that my mid line is
ready to brace (grunting) and be able to take the load that you will be distributing
into the machine. My lats they need to be
activated and turned on, because I need to be able
to hang from right here. So that’s an important piece to turn on. My hips they need to be open because my legs need range of motion. So, I need to have my
hips be able to allow my knees to move in and out as necessary. I also need that pelvis to be able to tilt forward and back so the
hamstrings need to be mobilized, so that they’re ready to
give me range of motion. The quads, they need to be
active so that when I push, they’re warmed up and they’re
tuned and ready to push. As opposed to if we avoid all of that, if we don’t do that ahead of time when you get into the movement, each of these pieces of the puzzle, they start to act independently because they’re all just trying
to fire for the first time, and that’s where we
reduce performance is that when you’re asking those
things for the first time inside of a demanding effort to turn on, well they’re not gonna be ready to go. They aren’t going to have
the blood flow necessary. They aren’t going to be
primed and you haven’t sent the signal that hey body it’s time to go. Some of my favorite
mobilizations and these are, feel free to grab these, take them, but also invent your own off of them or go do some extra research
on great hip mobility, quad activation, hamstring lengthening, all of these for mobility purposes. Go search that, you can
create your own plan. I just want to give you a few that I like when I’m getting on to the machine. That would include leg
swings, x-band walks or monster walks, they’re
otherwise known as, glute bridges and any kind of hip hinging that’s going to prime
that hip hinge movement, meaning if these are my hips, this movement of the hip priming that. So, let me just show you a
little of how these could work. So, with an x-band walk or a monster walk, the intention of this
is to get your glutes firing and turned on. You can use a regular band or a mini band. It’s totally up to you
this can be accomplished in a number of ways. With the mini band you’ll
have it just above your knees. With a large band, you
will have your feet set in, you’ll be pulling it
up as tight as possible and then crossing the band over itself, and this just creates
lateral tension on the foot. You can get into an athletic position and you will essentially
sidestep 10 per side and then 10 forward and 10 back. The objective is you take
very small steps each time making sure that the band isn’t
pulling your legs together that you keep your feet spread, and the burn in the glutes
is oh so real on this. With a glute bridge you are again asking for glute activation as
well as some quad activation and also good midline stability. These are easy, no equipment needed. You are laying on the floor, feet flat, knees bent, you will then
keep your midline brace, meaning your ribcage drawn
down towards your pelvis or your hips and you will
simply press through your feet squeezing your butt, as you attempt to open your hips without opening your ribcage. Meaning that the body
stays in a nice lined plank from the shoulder to the knee as you establish this. Do this with control and give yourself 10 to 20 reps of this,
where you simply drive up, squeeze, brace, and hold
for maybe two three seconds at the top, slowly bring
yourself back down and repeat. On the leg swing, find
something to hold on to. I use a PVC pipe, you can use a wall. You can use a rack, you
can use a broom handle, whatever you want maybe just nothing. You’re welcome to do it without that too, and all you are doing is
asking for hip mobility here, allowing the leg to swing
both laterally and forward and back, so that you
allow that leg to really just move through the joint, trying to create as much range of motion through that hip joint
as possible for the leg to begin to open up and create
greater range of motion. On the hip hinge, the
goal here is to make sure that your trunk or your
midline stays braced, and in the same position. Now this doesn’t mean broken
with the ribcage flaring open. This means that you keep
the ribcage tied down with the pelvis and that when you move, it says if you are reaching
your hips behind you to try and touch a wall with just your butt. And you wanna make sure that
you keep your feet grounded so your weight is through
your toes and your heels, push your hips back as you
reach through the hamstrings and start to feel a pull on the hamstring. That’s your indicator that
you’re doing it right. Do not allow the spine to round. The goal here is not
necessarily range of motion. It is good range of motion, meaning how far can the body actually move before you start to break that spine meaning you start to round the spine or give up tension there. That’s the objective is just tap into how do you close the hips and
then open them with success. Step three in creating a good warm-up is adding intensity. Here’s where you really begin
to tell the body exactly what’s going to happen. So, you’re essentially doing a mock start of what the workout is going to be. For example if I want to row a 2K, after I’ve done my gentle
gradually increasing warmup, then I’ve performed my mobility pieces that I need to get ready
for whatever that movement is going to be. I arrive at the adding intensity piece. A good way of doing this
would be a six-minute row. So, the length of time that, roughly the length of time
or perhaps eight minutes, the length of time that
you would row the 2K. At I would say three points
inside that time span, I’m going to do what’s called a power 20. That is 20 hard strokes at
my goal pace for the day, and what that’s doing is telling my body, hey I know this feels
like a bit of a shock, and I know you’re warm, but
I need to send the signal to my body this is the demand
that I’m looking for today. I need you to be ready to go and here’s exactly what it feels like. Okay it’s like getting
your engine revved up, ready to go, and then
backing off a little bit, and that’s why we do
three sets of power 20s is because set one, you’re
gonna feel that power 20, like “Oh ahh”, you know
how that feels for today, but then by the second time you’re like, “Okay got it, I’m starting
to feel the rhythm “what I need, how to
connect, how to deliver “the force that I’m looking for” And by number three, you’re
like “Wow okay I’m starting “to experience a little
bit of fatigue but I’m hot. “I’m still sweaty and I’m
feeling good and primed “and ready to go” and that’s
the exact thing that you are looking for inside
of the intensity piece. Now what’s important to
note with this is that blood flow is greater than fatigue. So, yes I mentioned you may begin to feel a little bit of fatigue, but at no point in this part of the warmup should you be feeling like
you’re starting to decline. This should be a “Hoo that
was taxing and I’m okay. “I can step off for five minutes, recover. “My brain is tuned. “My body is tuned and it knows what it has “to execute for the day.” Now again it’s important that
when you add this intensity piece you are thinking of it
from a perspective of what do I have to do today? What is the demand of this workout and that you tune the
intensity accordingly. Do not just pick power 20s at a 2K pace. Know exactly what you’re
gonna do for that day and change what you’re gonna
do in the intensity piece accordingly and again
the shorter the workout, the longer the warmup
the longer the workout, the shorter the warmup can be. So, keep that in mind
as you are structuring what your intensity piece will look like. And again this should fall in
the five to 10 minute range. From here have everything ready to go. Before you start your warmup in total, have your water ready, if
you’re going to have music, have it queued up on your
phone and ready to go. If you need a bathroom break and you know that about yourself, take your bathroom break in between maybe part one and part two. Have things primed, because
when you come out of step three, it’s important to know that
you want to use that heat that you’ve built up with your body to get into the piece. People make the error
often of stepping away, taking too long and then
they end up cooling down, and when they get into the workout, it shocks them again, because
they’ve cooled down too much. So, don’t allow too much time to elapse. I would say anything more than 10 minutes, and even that’s on the upper threshold. Five minutes is about perfect. Once you get done with phase three, no more than five minutes
if you can help it, before you’re getting on to the machine, ready to hit the workout
and ready to just put to use what you’ve
spent the time building. Warm-up is all about
delivering the best possible performance, your peak performance. Don’t lose it by spending
too much time off the machine thinking about what the
workout is gonna be. That’s another advantage
to using a warm-up routine like this is it gets your mind set, and it puts you in a
frame of mind of I’m ready to approach this, not how’s this gonna go? I have no clue, let’s just find out. That part is important for you to learn and know to be successful. So, go forth my friends and
be successful in your workouts and if you happen to be
doing the follow along workouts that we’re posting, use this warm up sequence to
get the warm-up that you want and spend that time. You will not regret doing it. You will regret getting into
the middle of a hard workout when you haven’t done it. Again at the beginning, I raised my hand. I have been guilty of
not warming up before and I just always feel better when I have the opportunity to do it because I go in with a stronger mindset, a stronger body, and I’m ready to perform. So, go out there. Take this information, use it for yourself. Give it to others. The whole goal is that we
are building this Dark Horse community together, because this truly is a community of supportive individuals. And if you watch this and you’re like yeah that all made sense to me. And I like what this guy is saying and also he’s super cool. If that’s you, make sure that
you hit that subscribe button and the little bell next to it, so that you get alerted
whenever we come out with a new video and you become
a part of the Dark Horse community that lives
here and everywhere else, where Dark Horse exists. Guys thank you as always for tuning in and I mean it when I say it
from the bottom of my heart, I love you all. Thank you all for being
amazing human beings. Continue to do that and
continue to spread love everywhere you go. Guys with that being said we
will see you on the other side. Hey thanks for watching the video. If you enjoyed this and
you’re looking for more, and you want workouts
continuous coaching from me and my other coaches in our
private Facebook community, it’s our monthly workout program. It’s $39 a month. Just go over to
darkhorserowing.com/athlete to sign up now. (upbeat music)

About the author

Comments

  1. Hi, Dark Horse Rowing…
    🎬 1 πŸ“½ 🎞 πŸ—£ πŸŽ™ ⭐️⭐️⭐️⭐️⭐️ πŸ‹πŸΌβ€β™€οΈ πŸ‹πŸ½β€β™‚οΈ πŸ₯Š πŸ₯Š πŸš£πŸΎβ€β™€οΈπŸš£πŸΎβ€β™€οΈπŸš£πŸΎβ€β™€οΈ Outstanding, thank you so much for sharing. πŸŒŽπŸŒπŸŒπŸ‘©πŸΎβ€πŸ’»Thank You❗️ One JourneyπŸ—ΊπŸŒŽπŸŒπŸŒ Let's Make It Count❗️

  2. 10 min Yoga, 30 minutes weights and 20 min PowerRow with my man Shane. Because of you I have lost 15 pounds since July 4…you are such an inspiration. The ball juggling helped my balance and coordination when I started. BTW the Spotify Playlist makes the workout that much betterπŸ˜‰

  3. Great summary, Shane! I'm one of those guilty of not wanting to spend the time warming up, but I always feel better when I do. Thanks!

  4. I usually ran for 5 to 7 km before my rowing but with me trying to increase my rowing workout length due to the concept2 challenge with 40km coming up this week from tomorrow I don't have the time any more. So I guess I'll try something of that warmup tomorrow. Thank you

Leave a Reply

Your email address will not be published. Required fields are marked *