- 458
- 1 415 661
Cassi Niemann
United States
Приєднався 6 лют 2007
Barbell Strength Coach & UCanRow2 Master Rowing Instructor with Concept2
Online Coaching with Barbell Medicine & In-Person Coaching at Iron Soul Gym in Albuquerque, NM
Online Coaching with Barbell Medicine & In-Person Coaching at Iron Soul Gym in Albuquerque, NM
Відео
Bulgarian (rear foot elevated) split squats
Переглядів 254 місяці тому
Bulgarian (rear foot elevated) split squats
How to Overhead Press (Strict): Step by Step
Переглядів 704 місяці тому
How to Overhead Press (Strict): Step by Step
Hi can you do more Rowing work videos I love them!!
You can find them all at UCanRow2 here: go.ucanrow2.com/ucanrow2-on-demand-cassi
Thank you
Do you have to strap your feet in ? My knees are really stiff and I don’t have complete Rom in them it is difficult to strap in and out. I am a beginner and I am rowing for time and not speed . Working out for weight loss.
Helpful
Excellent instructions, new to indoor rowing.back cramping up. Makes it uncomfortable experience..
Hands away quick give a little more forward lean but good!
Always a work in progress.
Wow never know! Thanks
You're welcome.
Thanks Cassie A simple yet very effective explanation of the stroke process
You're welcome, glad it connected!
I use rower to burn as much energy as possible in super short time, not be a good rower for distance
Sure, utilizing the rowing machine for high-intensity, short-duration workouts is a fine strategy. However, I'd argue that refining your technique could potentially amplify your performance and might be worth considering. With improved efficiency, you could row faster, stronger, and burn more energy in less time, all while reducing the risk of injury and maybe even feeling better during your workouts. So, even if your focus isn't on achieving maximum distance or becoming a "good rower," (neither are necessary anyways) perfecting your technique can still provide significant benefits. Because in the end, I bet you'd agree, that it's about maximizing your results, regardless of your approach and goals.
You look at any professional fighter like mma fighters who row, and they do it at the speeed of the first clip
Absolutely, it's common to see many people, including professional fighters like MMA athletes, rowing at a fast pace. Rowing fast is not inherently wrong. But many people row too fast and because of that, they fail to put their bodies in the most effective position to produce force and get the most out of their training on the machine. It's important to recognize that speed alone doesn't determine effectiveness. And really - just as with ANY physical activity, refining technique can significantly impact performance and overall fitness. Rowing with increased power, precision, and endurance, could directly translate into improved performance in the ring. And that may require rowing slower to get it right. Then you can amp up the speed. And really, you may see people doing all kinds of things online, but that doesn't mean it's the right, or the best method for you.
Did you film it on an iPhone 1.
Yes.
She wasn't nearly as bad as half the people down the gym beforehand. Afterwards looks graceful, good form.
I agree it looks good after!
I love how you are doing ❤️ 💕 and how you're taking about 😊this 👌
Can’t do that at F45 😂
Some places focus more on getting your heart rate up than the total meters rowed or efficiency of each stroke! And that's ok if that's their model, though I wonder how much MORE you could for your heart rate do with an efficient stroke!
Just squat you dont need to rack pull
I think variation in exercise is important.
It really depends on how wide and narrow your shoulder it is
Indeed - which is why this is just a general starting point!
Wen you get it right , you can feel it , it feels effortless
rowing will never. NEVER. feel effortless.
The rower is about how much resistance you create for yourself it shouldn't be effortless. If it's too easy you need to row stronger.
@@fernandadelfierro6423 I kept working hard to get fitter, waiting for it to get easier. It doesn't.... You just go faster.
Are the knees flat ?
They are extended but not locked out. I just did a video on this specific thing! Check it out! ua-cam.com/video/PqzB-vrQCpk/v-deo.html
Cringing at the first clip, I wish everyone had access to a good rowing coach in person at their gym. I know there are many people giving advice online but it’s not always able to be tailored to your way of learning and directly to your problems
Indeed!
lower handle on the return and don't lean quite so far back.
Lowering the handle on the recovery isn't necessary in indoor rowing as there's no oar to manipulate on the other end. Maintaining a straighter path back allows for a more efficient stroke. Additionally, the layback seen here contributes to a longer stroke, engaging a wider range of muscles and potentially enables more power on each stroke. Of course, the level of layback is personalized based on factors like stroke rate, strength, and stability. But in this video, my client's layback is well-suited to her stroke, providing plenty of time to complete the stroke and then extend her arms before the body starts to follow. Overall, her technique aligns with both her specific needs and fits the general model of the stroke.
ru dumb
Good workout
Wait are we supposed to go that slow? Serious question. Thank you!
The stroke looks slower because she is holding her legs down long enough for her body to swing over after her arms extend. This puts her in a better position before she arrives back at the catch, which is the front of the stroke, and prepares to drive back. So yes, I'd say the BEST thing one can do when fixing their stroke is to slow down. It gives you time to get your body in the right position. AND if you can row slower AND still get the same output, then you're able to row longer, or even stronger if you pick up the speed with efficient technique! Hope that helps! If you want more help with it - check out my beginner rowing program here: go.ucanrow2.com/a/2147493540/XDjU9U6L
drop the handle
I watch this video because just minutes ago, I tried the rowing machine. Didn't understand how to use it. I cranked it up to max and it was still easy. Now I know my mistake.
If you want more help - try this program: go.ucanrow2.com/a/2147493540/XDjU9U6L
Omg yes counting the weights! I have a lot of lower weight weights so I have to math every time 😂😅
I've just started using a rowing machine at my local gym because I googled it to see if rowing would help me to burn stomach fat and to achieve a flat stomach and eventually a six pack. I'm doing abs exercises using weights to help with my stomach as well. It's hard work but I'll get there.
Best of luck!!! If you want a program to teach you how to use it efficiently and get a bunch of workouts to row with and get started - check out my beginner rowing program here: go.ucanrow2.com/a/2147493540/XDjU9U6L
first time rowing and it's boring. lol
It can be if you're not sure what to do! Try this program and see if it helps! go.ucanrow2.com/a/2147493540/XDjU9U6L
Nice work. Keep it up! 💪🔥
And motivation. That’s the kicker
Certainly helpful!
hope you can get those feet flat by using your slide back to return. Trade those heels for you toes. Just feel that in power gain
It's actually not about keeping your heels down at the catch. The priority is to get your shins vertical to get the full range of compression and allow for the biggest drive. Then as you begin that drive, we aim to get the heels down and push through the foot as it returns to the foot stretchers. IF you try to keep your heels down solely to keep your heels down, you may be leaving power untapped by restricting yourself to less compression. Heels down is a fine cue for someone who is OVER compressing, but it's not THE cue for everyone, all the time.
Form looks great
It's certainly an improvement!!
Superb
Thanks!
Delicious!!!!
Beautiful! I saw a girl at the gym the other day looking like the ‘before’. I really hope she watched me once I came in, it could be doing so much more for you!
It can be hard to watch others move less efficiently when you know some cues that might help! But everyone finds their own way and nothing is inherently dangerous!
Really intrresting font know this one
Great technique and control 🎉
Thanks!
🔥
this is great, i will try it out
How did it go?
This is soooo simple technique that you don’t need coach for that 😂 YT is enough to understand
While YT can be a valuable resource for learning tons of skills, it's overly simplistic to suggest that a coach is definitely unnecessary for something like rowing, or honestly, any other thing. Many people benefit greatly from the personalized attention, feedback, and expertise that a coach can offer, especially when it comes to mastering techniques effectively. Plus there are SO MANY videos out there, how do you choose what is best for you? How do you progress? Everyone has different learning styles and needs, and for many, having a coach can make a significant difference in their progress and understanding.
Short and the instructions are straight to the point! great video Cassi :)
Thanks!
heels down back straight. trash technique.
when i saw the first one i was like um. not quite
Gurl your hair 🤘
The socks gave her the strength🦾
Still lifting your heels, so it's not perfect
Lol no one rows without raising heels. The main issue with her tech in the second one is the stiffness and lack of smoothness
@@Tom-vu1wr I don't
@@italiadude1972 if Ur not raising Ur heels, unless u r hyper mobile u r probably losing length round the front
Yeah if your in an actual boat and you don’t lift heels your actually kinda fucked.
It's actually not about keeping your heels down at the catch. The priority is to get your shins vertical to get the full range of compression and allow for the biggest drive. Then as you begin that drive, we aim to get the heels down and push through the foot as it returns to the foot stretchers. IF you try to keep your heels down solely to keep your heels down, you may be leaving power untapped by restricting yourself to less compression. Heels down is a fine cue for someone who is OVER compressing, but it's not THE cue for everyone, all the time.
I started compound exercises barbell training 3 months ago and now I just got a Concept 2 rower. Great that Cassi is bridging the gap between these two activities I'm involved in. I'll soon be 63 and about to in the best physical shape of my life, hopefully injury free. Thanks for the great vids!
That's awesome! They are a great duo.
Boy I can feel that burn when it’s right
I wouldnt trust this coach
💦 Promo*SM
U know that's her max her legs are shaking and before I get hate depending on how much the bar weighs it's about 135 pound and right now it's my max at 16 so keep that in mind
Ok sure.
Duh