Rowing Machine Drills for Weight Loss, Part 2

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September 15, 2017
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September 15, 2017

In part 2 of our weight loss series, we’re talking about hinging at the hip and moving properly. For this drill, you’ll need to take a PVC pipe and aline it along your spine. Move, maintaining contact, as far as you can without disconnecting from the pipe, making sure to hinge at the hip.

The hip hinge is a critical part to daily movements such as picking up groceries, doing laundry, and just about every daily activity.

Next, we’ll take you through a drill to get on and off the floor. Spread your feet and plant one hand on the floor, kick one foot out and sit, then straighten both legs.

To get out, watch the video 🙂

This may seem simple, but it’s the core of human movement. It’s challenging so don’t over-estimate how simple it looks. What matters is that you push through and persevere.

Next up, we’re focusing on being on all fours. Get on your hands and knees, place your hands underneath your shoulders, your knees underneath your hips, and pull your toes underneath you. From there, lift your hips and imagine a scalding cup of coffee on your back that has to stay put so it doesn’t burn you. Then, practice moving opposite hand to opposite knee.

Back to the rower, think in 5 minute increments. And start to apply a bit of force. Take your time in the rhythm and do 2-3 rounds.

For greater detail, coaching cues, and points of performance, train with us at

Dark Horse Rowing is built for indoor rowers and gyms who want to use the rowing machine as a tool for their training, workouts, weight loss, and recovering from injury.

You’ll get workouts, coaching, and support all around the Concept 2 rowing machine. This is THE place to get great workouts and understand the rowing machine.

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  1. monarchham says:

    This is another excellent lesson on basic movement. Thanks!

  2. I really enjoy all your videos. But here is my situation. I'm male 35, 5'9" 241lbs. So according to bmi charts I'm morbidly obsessed. But I play sports and am quite active. I have had a rower for a few years now and go through spurts where I will row 5-6 days a week for a month at a time and my usual row is 10k and I do it between 40-42min. Then life happens and we get really busy and I miss it for a month or so before I can get back to it. Did I mention I have 5 kids? So I'm just wondering if you will be covering routines on the rower to maximize calorie burn. Is there an interval routine I could do that would take maybe 20min but still burn the same calories? It's hard to make time for myself so I would like to be efficient as possible with the time I have. Maybe I should just set a time instead of a distance then just go as hard as possible but I'm not sure if shorter but harder burns more than steady and longer.
    Any input would be greatly appreciated.

    Thanks. And keep up the videos.

  3. Any tips for an above knee amputee?  Not able to get up and down as you demonstrated and absolutely cannot do the Plank and plank walk that you demonstrated.

  4. Saudi Mike says:

    nicely done..  like it.

  5. Just got my Concept 2 Model E. I have gained 50 lbs since injuring my knee 2 years ago. I am loving my rower and REALLY appreciate Shawn doing this weight loss support videos. Thank you Shawn and DH Rowing.

  6. really help me maintain posture

  7. edinborogh says:

    cant wait for the next one!!! |