Neil Bergenroth: Rowing Coach

Core training for rowers does not comprise of doing hundreds of sit-ups. Your trunk needs to stay strong and stable while your legs produce force. That means being able to hold your position at the catch, stay connected through the drive, and transfer power efficiently to the handle.

Exercises like planks, dead bugs, and Pallof presses can help you develop that control.
Then exercises like squats, deadlifts, and loaded carries teach you to maintain it while producing more force. Control first. Then strength.

The goal is to create a stronger connection between the legs, trunk, and handle so less power gets lost through the stroke.

Save this one for your next strength session 🚣

Just putting in the meters this afternoon. Hope your day was productive.

Connection is key in terms of creating power and torque in your stroke.

Trying to row faster?

Watch what happens when I change the way I connect to the machine.

⬇️ In the bottom clip, I’m not rowing particularly well. I’m not suspending effectively from the handle, my sequencing is off, and you can see the discontinuities in the force curve.

⬆️ At the top, I’m connecting properly from hands to feet. The curve becomes smoother, peak force improves, and the split drops

The important thing here isn’t simply pulling harder, but applying your power effectively. When you connect well at the front of the stroke, each part of the movement sets up the next. That’s what allows you to accelerate the machine rather than waste the first part of the drive.

My force curve certainly isn’t perfect - and I don’t claim to row perfectly. But that smooth “haystack” shape is a useful north star.

Rowing should feel like an endless chain of rhythm, connection, and flow.

Don’t just pull harder. Connect better.

Pulling harder but your 2K still isn’t getting faster? 🚣

The problem might not be your effort. It might be what happens to your rowing technique when fatigue sets in.

One of the lessons that has stayed with me throughout my career as both an athlete and coach is this:

Is every movement you’re making helping the boat go faster?

Technique can look solid at the beginning of a piece, then gradually break down as you get tired. Your handle position changes. Your timing changes. Small inefficiencies start creeping in, and suddenly you’re working harder without getting the speed you expect.

One simple way to spot it? 📹

Film yourself on the rowing machine at the beginning of a piece and again near the end. Slow the footage down and compare the two.

Where does your technique start to change?

If you’re putting in the work but your 2K isn’t improving, book a free consultation with me through the link in my bio. We can look at what’s happening and where you may be losing speed.

https://www.coachbergenroth.com/contactme/

Your rowing technique can go wrong before you even pull 🚣

When I coach on the Concept2 rowing machine, I look at the stroke as a connected movement. How you sit affects how you move toward the catch, which sets you up for the drive.

Here are four things I look for 👇
1️⃣ How you sit
❌ Hips tipped back, sitting on your back pockets
✅ Sit on your sit bones. Imagine wearing jeans: the back pockets should face behind you.
This helps you pivot forward from your hips.

2️⃣ When your knees rise
❌ Knees coming up before your hands are away and your body is set
✅ Move your hands away and pivot forward before letting your knees rise.
That prepares your body for the next stroke.

3️⃣ Where your hands go
❌ Hands dropping as you approach the catch
✅ Keep the handle at the height you’ll use for the drive.
If it drops, you first have to bring it back up before you can apply force effectively.

4️⃣ How you start the drive
❌ Opening your back before your legs have started pushing
✅ Start with a leg push while keeping your trunk angled forward, then let the stroke flow through.
Each part prepares you for the next. Start by checking how you sit, then follow the movement through.

🔖 Save this for your next session on the rowing machine.