https://meataxerowing.com/2026-11-03https://meataxerowing.com/resources2026-11-03https://meataxerowing.com/about/shaun-kirkham2026-11-03https://meataxerowing.com/resources/topics/erg-and-testing2026-11-03https://meataxerowing.com/resources/topics/training2026-11-03https://meataxerowing.com/resources/topics/technique2026-11-03https://meataxerowing.com/resources/topics/pressure-and-mindset2026-11-03https://meataxerowing.com/resources/topics/crews-and-eights2026-11-03https://meataxerowing.com/free-downloads2026-11-03https://meataxerowing.com/erg-calculator2026-11-03https://meataxerowing.com/weight-adjusted-2k2026-11-03https://meataxerowing.com/news2026-11-02https://meataxerowing.com/news/sam-woodgate-harvard-tokyo-eight-row2026-11-02https://meataxerowing.com/news/geraldine-high-school-new-rowing-programme2026-10-30https://meataxerowing.com/news/junior-rowers-rehab-coming-back-stronger2026-10-28https://meataxerowing.com/news/kleshnev-stroke-rate-analysis-2026-world-championships2026-10-26https://meataxerowing.com/news/kiwi-eight-reunion-head-of-the-charles-20262026-10-24https://meataxerowing.com/news/rowing-nz-2027-team-nominations-2k-standards2026-10-24https://meataxerowing.com/news/la28-rowing-1500m-course-long-beach2026-10-24https://meataxerowing.com/news/steady-state-podcast-shane-farmer-dark-horse-rowing2026-10-24https://meataxerowing.com/resources/how-to-row-faster-on-a-rowing-machine2026-11-03https://meataxerowing.com/assets/resources/mx50.jpgThe Little Graph That Means Faster SplitsDo the training, then build your confidence with specific 2k prep. While you row, watch the force curve on the monitor instead of your split and make it a smooth, symmetrical bell curve. Hang off the handle through your lower lats, so the power from your legs gets to the handle instead of leaking out.https://vz-ff177a6c-b37.b-cdn.net/56eb050a-25f9-4a07-b352-cc777e3a4e3b/play_720p.mp4422026-10-02T22:44:18+00:00https://meataxerowing.com/assets/resources/mx24.jpgEric Murray Taught Me To Hang Off My LatsDo the training, then build your confidence with specific 2k prep. While you row, watch the force curve on the monitor instead of your split and make it a smooth, symmetrical bell curve. Hang off the handle through your lower lats, so the power from your legs gets to the handle instead of leaking out.https://vz-ff177a6c-b37.b-cdn.net/ded49475-c3d7-45f9-a807-60f7f2a2fcbb/play_720p.mp4672026-09-28T02:26:22+00:00https://meataxerowing.com/assets/resources/mx46.jpgThis Erg Drill Exposes Your Weak PointsDo the training, then build your confidence with specific 2k prep. While you row, watch the force curve on the monitor instead of your split and make it a smooth, symmetrical bell curve. Hang off the handle through your lower lats, so the power from your legs gets to the handle instead of leaking out.https://vz-ff177a6c-b37.b-cdn.net/09f54f89-483f-4274-94bf-185817fb8e24/play_720p.mp4452026-10-03T18:22:49+00:00https://meataxerowing.com/resources/how-to-pace-a-2k-erg2026-11-02https://meataxerowing.com/assets/resources/mx60.jpgMy 2 Workouts Before Every Big 2KThere's no single right way. I negative split. My best 2k was 1:27, 1:27, 1:26, 1:25 per 500, getting to the 1k feeling like I had a bit more to give. Some rowers go best on a flat split, others burst out of the first 500, pace the middle and bring it home hard.https://vz-ff177a6c-b37.b-cdn.net/6e717069-defe-48fb-a75d-6500fcdbfbe4/play_720p.mp4942026-10-05T07:36:49+00:00https://meataxerowing.com/assets/resources/hv05.jpgWe Didn't Have A SprintThere's no single right way. I negative split. My best 2k was 1:27, 1:27, 1:26, 1:25 per 500, getting to the 1k feeling like I had a bit more to give. Some rowers go best on a flat split, others burst out of the first 500, pace the middle and bring it home hard.https://vz-ff177a6c-b37.b-cdn.net/067d53f2-f0aa-4865-99a6-f39f0b899025/play_720p.mp4342026-11-02T18:30:00+13:00https://meataxerowing.com/resources/zone-2-rowing2026-11-02https://meataxerowing.com/assets/resources/m03.jpgZone 2 and getting the crew alignedZone 2 rowing is your low heart rate work, the pace where you can still talk while you train, and it's foundational: something like 70 or 80% of your training belongs there. But if you're in your zone and the boat is going badly, that isn't good enough. Have an honest chat with your crew about what the session needs.https://vz-ff177a6c-b37.b-cdn.net/fcdced1c-bd38-4b6d-9feb-daa4915c5ab2/play_720p.mp4612026-09-14T23:55:55+00:00https://meataxerowing.com/resources/strength-exercises-for-rowers2026-11-01https://meataxerowing.com/assets/resources/mx23.jpgYou Only Get One Back, Look After ItStick to safe compound lifts: squats, deadlifts, power cleans, pull-ups and bench press. Prioritise the ones that build strong legs, a strong core and a strong back. Be intelligent about how much weight goes on the bar, build up to it slowly, and do all your mobility and core work around your strength sessions.https://vz-ff177a6c-b37.b-cdn.net/808fc193-8ab8-45bb-b174-5f47e84a6f48/play_720p.mp4592026-09-27T01:51:17+00:00https://meataxerowing.com/assets/resources/mx83.jpgWhy Stretching Makes You A Stronger RowerStick to safe compound lifts: squats, deadlifts, power cleans, pull-ups and bench press. Prioritise the ones that build strong legs, a strong core and a strong back. Be intelligent about how much weight goes on the bar, build up to it slowly, and do all your mobility and core work around your strength sessions.https://vz-ff177a6c-b37.b-cdn.net/1a1ef801-6db0-4927-a803-b4c7fb9813e0/play_720p.mp4622026-10-22T22:42:52+00:00https://meataxerowing.com/assets/resources/mx76.jpgGym Rules For Rowers, Get Strong, Don't Get InjuredStick to safe compound lifts: squats, deadlifts, power cleans, pull-ups and bench press. Prioritise the ones that build strong legs, a strong core and a strong back. Be intelligent about how much weight goes on the bar, build up to it slowly, and do all your mobility and core work around your strength sessions.https://vz-ff177a6c-b37.b-cdn.net/609907ae-e365-4413-9753-4acfd5fa39ad/play_720p.mp4812026-10-23T20:03:01+00:00https://meataxerowing.com/resources/how-to-row-properly2026-11-01https://meataxerowing.com/assets/resources/mx13.jpgWheres The Catch, Youre Already Too Fucking SlowTo row properly, keep it simple. Get set up off the back so all you do is roll into the catch and put your blade in. Hang off the handle through your lower lats so your arms just hold on. Then complete every single stroke, together with your crew, before you think about the next one.https://vz-ff177a6c-b37.b-cdn.net/2cd3054e-3f5a-48cd-b131-bf95461e0d41/play_720p.mp4612026-09-28T02:16:27+00:00https://meataxerowing.com/assets/resources/mx73.jpgComplete Every Single StrokeTo row properly, keep it simple. Get set up off the back so all you do is roll into the catch and put your blade in. Hang off the handle through your lower lats so your arms just hold on. Then complete every single stroke, together with your crew, before you think about the next one.https://vz-ff177a6c-b37.b-cdn.net/9b9e37c0-303a-4ca7-9a2f-cc23b2ab055d/play_720p.mp4712026-10-11T18:45:34+00:00https://meataxerowing.com/assets/resources/mx24.jpgEric Murray Taught Me To Hang Off My LatsTo row properly, keep it simple. Get set up off the back so all you do is roll into the catch and put your blade in. Hang off the handle through your lower lats so your arms just hold on. Then complete every single stroke, together with your crew, before you think about the next one.https://vz-ff177a6c-b37.b-cdn.net/ded49475-c3d7-45f9-a807-60f7f2a2fcbb/play_720p.mp4672026-09-28T02:26:22+00:00https://meataxerowing.com/assets/resources/mx17.jpgFeet Out For The First 6K, Every RowTo row properly, keep it simple. Get set up off the back so all you do is roll into the catch and put your blade in. Hang off the handle through your lower lats so your arms just hold on. Then complete every single stroke, together with your crew, before you think about the next one.https://vz-ff177a6c-b37.b-cdn.net/7b3ab545-19d6-42f8-8ce1-f85ee6119f16/play_720p.mp4582026-09-23T00:20:17+00:00https://meataxerowing.com/assets/resources/m06.jpgRowing Is A Simple SportTo row properly, keep it simple. Get set up off the back so all you do is roll into the catch and put your blade in. Hang off the handle through your lower lats so your arms just hold on. Then complete every single stroke, together with your crew, before you think about the next one.https://vz-ff177a6c-b37.b-cdn.net/de42baa5-8e0d-4d86-88bb-f20e43106886/play_720p.mp4392026-11-01T06:30:00+13:00https://meataxerowing.com/assets/resources/mx26.jpgBigger Boat, More FilthTo row properly, keep it simple. Get set up off the back so all you do is roll into the catch and put your blade in. Hang off the handle through your lower lats so your arms just hold on. Then complete every single stroke, together with your crew, before you think about the next one.https://vz-ff177a6c-b37.b-cdn.net/f8e7858a-787e-4d48-bc15-ce471e1bee54/play_720p.mp4462026-09-29T21:34:52+00:00https://meataxerowing.com/resources/self-belief-in-rowing2026-10-31https://meataxerowing.com/assets/resources/mx55.jpgWhat Mahe Drysdale Taught Me About Self-BeliefRowing with Mahé Drysdale in the Kiwi eight in 2019 showed me self-belief is something you can train. Mahé was endlessly confident in his own ability, and it wasn't put on. It comes down to the stories you tell yourself. Be your own best hype man, even when it feels manufactured, and performance follows.https://vz-ff177a6c-b37.b-cdn.net/80cfcbe5-d9ea-40a3-b17d-c510dd3528b6/play_720p.mp4752026-10-05T19:17:09+00:00https://meataxerowing.com/assets/resources/mx82.jpgI Raced To Not Embarrass Myself, Piss WeakRowing with Mahé Drysdale in the Kiwi eight in 2019 showed me self-belief is something you can train. Mahé was endlessly confident in his own ability, and it wasn't put on. It comes down to the stories you tell yourself. Be your own best hype man, even when it feels manufactured, and performance follows.https://vz-ff177a6c-b37.b-cdn.net/b46800b8-55cb-4ea8-98dd-24f571c4f6aa/play_720p.mp4662026-10-22T21:12:00+00:00https://meataxerowing.com/resources/olympic-legends-not-a-silver-bullet2026-10-31https://meataxerowing.com/assets/resources/mx70.jpgOlympic Legends Aren't A Silver BulletIn 2019 two Olympic champions, Mahé Drysdale and Hamish Bond, joined our Kiwi eight, and we thought they'd solve all our issues. They didn't. As experienced as they were, they'd never made an eight go fast. It's a different boat class, and a crew has to learn how to move it together.https://vz-ff177a6c-b37.b-cdn.net/901ed7ea-9b83-483e-9756-f2999dc581f6/play_720p.mp4632026-10-10T17:42:41+00:00https://meataxerowing.com/assets/resources/mx69.jpgThe Meat In A Mahe And Hamish SandwichIn 2019 two Olympic champions, Mahé Drysdale and Hamish Bond, joined our Kiwi eight, and we thought they'd solve all our issues. They didn't. As experienced as they were, they'd never made an eight go fast. It's a different boat class, and a crew has to learn how to move it together.https://vz-ff177a6c-b37.b-cdn.net/aeb908b3-8d6a-4a67-b4c4-3cc6ef7a259a/play_720p.mp4642026-10-09T18:12:46+00:00https://meataxerowing.com/assets/resources/mx80.jpgStuck In Three Seat, Double DownIn 2019 two Olympic champions, Mahé Drysdale and Hamish Bond, joined our Kiwi eight, and we thought they'd solve all our issues. They didn't. As experienced as they were, they'd never made an eight go fast. It's a different boat class, and a crew has to learn how to move it together.https://vz-ff177a6c-b37.b-cdn.net/d1cb3e35-5856-44e9-9f07-af0e5b7c03bb/play_720p.mp4682026-10-23T21:35:29+00:00https://meataxerowing.com/resources/2k-erg-scores-by-age2026-10-30https://meataxerowing.com/assets/resources/mx85.jpgMy 2K Erg Scores By AgeMy 2k erg went from 7:04 at 14 to 6:04 at 19, a full minute in five years. I broke six minutes at 20 and pulled my best of 5:45 at 24. From 22 to 28 I sat between 5:45 and 5:51, and at 29 it was Tokyo. A plateau like that is normal.https://vz-ff177a6c-b37.b-cdn.net/5caff819-8c9a-4ca4-8e38-5b3a36fb8339/play_720p.mp4542026-10-22T04:49:22+00:00https://meataxerowing.com/assets/resources/mx54.jpgMy 2K Was Stuck For Four Years, That's NormalMy 2k erg went from 7:04 at 14 to 6:04 at 19, a full minute in five years. I broke six minutes at 20 and pulled my best of 5:45 at 24. From 22 to 28 I sat between 5:45 and 5:51, and at 29 it was Tokyo. A plateau like that is normal.https://vz-ff177a6c-b37.b-cdn.net/f8f7ce4b-d814-4c37-9e55-cf6235d80bc9/play_720p.mp4802026-10-05T23:35:26+00:00https://meataxerowing.com/resources/losing-the-olympic-heat2026-10-30https://meataxerowing.com/assets/resources/hv01.jpgWe Fucked Up The Tokyo Heat And SmiledWe blew our heat at the Tokyo Olympics. A Dutch crew beat us quite handily and we didn't row the way we'd trained. Nobody pointed fingers. We came off saying we'd literally just got that wrong, recommitted to our rhythm and rowed how we had trained in the repechage. We won it, then won the Olympic final.https://vz-ff177a6c-b37.b-cdn.net/96178e14-69a7-450d-a416-0ab80ce805e7/play_720p.mp4472026-10-16T22:58:58+00:00https://meataxerowing.com/assets/resources/mx58.jpgWe Lost Our Olympic Heat, Then Won GoldWe blew our heat at the Tokyo Olympics. A Dutch crew beat us quite handily and we didn't row the way we'd trained. Nobody pointed fingers. We came off saying we'd literally just got that wrong, recommitted to our rhythm and rowed how we had trained in the repechage. We won it, then won the Olympic final.https://vz-ff177a6c-b37.b-cdn.net/577452d8-da4b-4dfb-8f13-3460dbcdd4fb/play_720p.mp4632026-10-06T21:01:37+00:00https://meataxerowing.com/assets/resources/hv02.jpgNo Results For Half A Decade, Then GoldWe blew our heat at the Tokyo Olympics. A Dutch crew beat us quite handily and we didn't row the way we'd trained. Nobody pointed fingers. We came off saying we'd literally just got that wrong, recommitted to our rhythm and rowed how we had trained in the repechage. We won it, then won the Olympic final.https://vz-ff177a6c-b37.b-cdn.net/80a9f839-8ee8-4a98-aa96-12e8056ab1d1/play_720p.mp4282026-10-16T23:00:58+00:00https://meataxerowing.com/resources/three-drills-from-the-kiwi-eight2026-10-29https://meataxerowing.com/assets/resources/m02.jpgThree drills from the Kiwi eightThe three drills we kept coming back to in the Kiwi men's eight were gunnel taps, catch slaps and quarter-slide pauses. Gunnel taps get everyone tapping out to the same point with proper clearance off the water. Catch slaps make you decisive at the catch. Quarter-slide pauses get the crew to the same point so you roll into the catch together.https://vz-ff177a6c-b37.b-cdn.net/3e366a00-4cb6-458a-a176-398c7b8ddcf9/play_720p.mp4562026-09-14T23:55:18+00:00https://meataxerowing.com/assets/resources/m07.jpgCatch SlapsThe three drills we kept coming back to in the Kiwi men's eight were gunnel taps, catch slaps and quarter-slide pauses. Gunnel taps get everyone tapping out to the same point with proper clearance off the water. Catch slaps make you decisive at the catch. Quarter-slide pauses get the crew to the same point so you roll into the catch together.https://vz-ff177a6c-b37.b-cdn.net/a9d9fff6-b873-4e32-a761-a497d6e0801c/play_720p.mp4482026-10-29T18:30:00+13:00https://meataxerowing.com/resources/crew-needs-a-whip-cracker-and-a-jokester2026-10-29https://meataxerowing.com/assets/resources/mx61.jpgYour Crew Needs A Whip-Cracker And A JokesterAny really good crew needs a mix of personality types. At one end you need a standards person who cracks the whip and won't settle for anything easy or comfortable. At the other you need someone who reminds everyone it's a silly sport and keeps it fun. You need both to go really fast.https://vz-ff177a6c-b37.b-cdn.net/35e2f4de-94dd-4e47-b5e2-86c07ef8a21c/play_720p.mp4702026-10-06T19:37:23+00:00https://meataxerowing.com/resources/hardest-erg-session2026-10-28https://meataxerowing.com/assets/resources/mx44.jpgOur Hardest Erg Workout Doesn't Sound Too BadThe hardest erg workout we did in the Kiwi eight was 1 minute on, 7.5 minutes off, eight times. Every stroke of every minute is flat out, open rate. Do it properly and you're in the hurt locker after 15 to 20 seconds. Then you do it seven more times, and it destroys you for days.https://vz-ff177a6c-b37.b-cdn.net/a5ca7c73-8987-4e55-aafe-b55ed4d853a1/play_720p.mp4582026-10-02T23:04:14+00:00https://meataxerowing.com/resources/two-sessions-before-a-2k2026-10-28https://meataxerowing.com/assets/resources/mx60.jpgMy 2 Workouts Before Every Big 2KTwo sessions. First, 500m on, 2 minutes off, x 6, at exactly your target 2k pace. Second, 3 x 2k, with every 500 a set number of seconds slower than your target split, finishing on target pace for the last 500. They build the confidence and composure people lose when the pressure comes on in a test.https://vz-ff177a6c-b37.b-cdn.net/6e717069-defe-48fb-a75d-6500fcdbfbe4/play_720p.mp4942026-10-05T07:36:49+00:00https://meataxerowing.com/resources/powerful-rowers-in-crew-boats2026-10-27https://meataxerowing.com/assets/resources/mx72.jpgBe Stealthy With Your PowerBe stealthy with your power. You need to be strong, but you don't want everyone in the crew to feel your leg drive, because that generally means you're out of time. Camouflage your power into the boat, keep it within the bounds of the crew's rhythm, and let that rhythm drag the work out of you.https://vz-ff177a6c-b37.b-cdn.net/12f08714-3e67-4844-9167-391e704b5c68/play_720p.mp4732026-10-10T06:19:19+00:00https://meataxerowing.com/assets/resources/mx71.jpgLet The Rhythm Drag The Work Out Of YouBe stealthy with your power. You need to be strong, but you don't want everyone in the crew to feel your leg drive, because that generally means you're out of time. Camouflage your power into the boat, keep it within the bounds of the crew's rhythm, and let that rhythm drag the work out of you.https://vz-ff177a6c-b37.b-cdn.net/b7e790de-191b-4372-b090-1dd5b46352c9/play_720p.mp4582026-10-11T18:47:43+00:00https://meataxerowing.com/resources/fastest-crews-set-the-standard2026-10-27https://meataxerowing.com/assets/resources/mx56.jpgThe Women Set The Standard, We Were The ProblemHeading into Tokyo, the fastest crews in Rowing New Zealand were the women's. On our prognostics, which compare every boat against its world record, the women's eight, pair, double and single sat on top and the men's crews sat below. We made excuses until the penny dropped that we were the problem. Then we closed the gap.https://vz-ff177a6c-b37.b-cdn.net/e2881bfb-729c-485b-97f4-2afcb43b7c09/play_720p.mp4852026-10-06T18:55:07+00:00https://meataxerowing.com/resources/pause-at-the-finish-drill2026-10-26https://meataxerowing.com/assets/resources/mx62.jpgIan Wright's Pause At The FinishIan Wright had us spend exaggerated time around the finish, to the point where we fully paused there and then flowed away to the front, especially at the lower rates. It works because it brings the whole crew to one point, which makes rowing in time black and white. But everyone in the crew has to buy in.https://vz-ff177a6c-b37.b-cdn.net/de71ffef-2944-4302-af3f-8874e6490957/play_720p.mp4782026-10-08T17:40:44+00:00https://meataxerowing.com/assets/resources/mx64.jpgWhat Made Ian Wright A Great CoachIan Wright had us spend exaggerated time around the finish, to the point where we fully paused there and then flowed away to the front, especially at the lower rates. It works because it brings the whole crew to one point, which makes rowing in time black and white. But everyone in the crew has to buy in.https://vz-ff177a6c-b37.b-cdn.net/b1d2191e-f029-4e1b-afb5-03c4f167b298/play_720p.mp4892026-10-08T23:27:47+00:00https://meataxerowing.com/resources/30-minute-rowing-workout-playlist2026-10-26https://meataxerowing.com/assets/resources/st01.jpg30 Min Erg PlaylistBe deliberate with your music, so it gives you what you want from the session. For a 60-minute UT2 erg at talking pace, about 140 heart rate, pick music with a steady rhythm. For a harder 30-minute, pick a playlist that builds. Mine starts off mellow and eggs you on to go harder, and my 6-minute splits went from 1:50.5 down to 1:44.5.https://vz-ff177a6c-b37.b-cdn.net/675f704d-1955-4779-9c0e-ce4c8275a434/play_720p.mp4452026-10-26T06:30:00+13:00https://meataxerowing.com/resources/nerves-and-optimal-arousal2026-10-26https://meataxerowing.com/assets/resources/mx25b.jpgTo Go Fast In Rowing, You Need To Be Optimally ArousedDon't try to kill the nerves. Aim for optimal arousal: excited and ready to go, but a little bit calm. Too dialled up or not switched on enough, and you perform badly. If your heart rate's too high for the work in your warm-up, box breathe: in for four, hold for four, out for four, hold for four.https://vz-ff177a6c-b37.b-cdn.net/4ccb9d02-4a89-4f4e-9515-48e95008b4b7/play_720p.mp4742026-09-28T22:04:57+00:00https://meataxerowing.com/assets/resources/mx49.jpgToo Dialled Up Before Your 2K, Box BreatheDon't try to kill the nerves. Aim for optimal arousal: excited and ready to go, but a little bit calm. Too dialled up or not switched on enough, and you perform badly. If your heart rate's too high for the work in your warm-up, box breathe: in for four, hold for four, out for four, hold for four.https://vz-ff177a6c-b37.b-cdn.net/52dcd3cb-32d8-4734-a3d3-28ae10dfa746/play_720p.mp4452026-10-02T22:48:28+00:00https://meataxerowing.com/assets/resources/m05.jpgThe nerves never went awayDon't try to kill the nerves. Aim for optimal arousal: excited and ready to go, but a little bit calm. Too dialled up or not switched on enough, and you perform badly. If your heart rate's too high for the work in your warm-up, box breathe: in for four, hold for four, out for four, hold for four.https://vz-ff177a6c-b37.b-cdn.net/92986a35-8c78-4ca8-bcfd-8aac9c5184c3/play_720p.mp4632026-09-14T23:56:48+00:00https://meataxerowing.com/resources/6x2k-rowing-session2026-10-25https://meataxerowing.com/assets/resources/mx12.jpg6 x 2K, The Kiwi Eights Proving GroundThe 6 x 2k is six 2km pieces at capped rates, and you max every one. Piece one is rate 24. Each piece after that goes up two at halfway: 24 then 26, 26 then 28, 28 then 30, 30 then 32. The last runs 32, 34, 36, then open. We hammered it in the Kiwi eight before big events.https://vz-ff177a6c-b37.b-cdn.net/1de431d2-07f4-485e-bec0-5f5fb5a51e82/play_720p.mp4772026-09-28T02:12:10+00:00https://meataxerowing.com/resources/why-new-zealand-rowing-wins2026-10-25https://meataxerowing.com/assets/resources/mx20.jpgWhy Rowing NZ Punches Way Above Its WeightNew Zealand punches above its weight in rowing because a few outliers showed us what winning looks like, starting with Rob Waddell, the Evers-Swindell twins and Mahé Drysdale. That led to a centralised, well-funded programme with everyone in one place, and prognostics that show every crew exactly how far off gold it is.https://vz-ff177a6c-b37.b-cdn.net/1a801002-d021-4a6b-a385-d3775660daed/play_720p.mp4732026-09-26T05:12:03+00:00https://meataxerowing.com/resources/hang-off-your-lats2026-10-24https://meataxerowing.com/assets/resources/mx24.jpgEric Murray Taught Me To Hang Off My LatsHang off the handle and feel that hang right in the lower part of your lats. Eric Murray gave me that tip when we raced together at national champs, and it stuck. It stops you loading up your shoulders, lets your arms just hold on, and hooks the handle up through your lats and core to your legs.https://vz-ff177a6c-b37.b-cdn.net/ded49475-c3d7-45f9-a807-60f7f2a2fcbb/play_720p.mp4672026-09-28T02:26:22+00:00https://meataxerowing.com/resources/2k-erg-warm-up2026-10-24https://meataxerowing.com/assets/resources/mx52.jpgThe Exact Warm-Up Before My 5-45 2KGive it 20 to 30 minutes. Row 15 minutes steady, building through U3 into U2. Paddle, then get off for some stretching and box breathing. Ladder up through threshold and do one 3-minute piece at threshold pace. Paddle five minutes, then 4 x 30 seconds on, 30 off at rate 32, 34, 36 and race pace. Then go.https://vz-ff177a6c-b37.b-cdn.net/278ed8c8-378e-4fc4-8ece-a3254a653ee3/play_720p.mp41022026-10-02T22:43:25+00:00https://meataxerowing.com/assets/resources/mx51.jpgYour 2K Warm-Up Should Panic You A LittleGive it 20 to 30 minutes. Row 15 minutes steady, building through U3 into U2. Paddle, then get off for some stretching and box breathing. Ladder up through threshold and do one 3-minute piece at threshold pace. Paddle five minutes, then 4 x 30 seconds on, 30 off at rate 32, 34, 36 and race pace. Then go.https://vz-ff177a6c-b37.b-cdn.net/a66924e3-0ee4-4d52-b965-9e11226b2e5a/play_720p.mp4452026-10-04T20:52:11+00:00https://meataxerowing.com/assets/resources/mx48.jpgWarming Up At World Record Split, Settle DownGive it 20 to 30 minutes. Row 15 minutes steady, building through U3 into U2. Paddle, then get off for some stretching and box breathing. Ladder up through threshold and do one 3-minute piece at threshold pace. Paddle five minutes, then 4 x 30 seconds on, 30 off at rate 32, 34, 36 and race pace. Then go.https://vz-ff177a6c-b37.b-cdn.net/1df94c38-610e-4b87-98c4-8ce66d82b73f/play_720p.mp4342026-10-04T20:51:18+00:00https://meataxerowing.com/resources/rowing-seats-explained2026-10-24https://meataxerowing.com/assets/resources/m04.jpgWhy three seat was harder than sevenEvery seat in a rowing eight asks something different. I rowed three seat for six or seven years, then moved to seven and we won the Olympics. Seven was easier: the momentum behind you makes it easy to lock on. Three seat is short on feeling, so you have to be sharp and vocal to make an impact.https://vz-ff177a6c-b37.b-cdn.net/c4a43615-75e5-4e0a-829d-ea52452c4d78/play_720p.mp4622026-09-14T21:16:00+00:00https://meataxerowing.com/resources/rowing-sets-you-up-for-life2026-10-24https://meataxerowing.com/assets/resources/mx14.jpgStill Mid After All That Work, Youre Set For LifeRowing is good for you because it's so raw and so hard. It demands commitment, discipline and resilience every day, often just to be kind of mid. Even if you walk away without the result you wanted, you're setting yourself up for life. When you stop, you're so well equipped to take on the world.https://vz-ff177a6c-b37.b-cdn.net/e829fe1f-1a41-429c-8843-a64e5c312863/play_720p.mp4592026-09-20T18:52:09+00:00https://meataxerowing.com/assets/resources/mx19.jpgNobody Warns You Rowing Sticks For LifeRowing is good for you because it's so raw and so hard. It demands commitment, discipline and resilience every day, often just to be kind of mid. Even if you walk away without the result you wanted, you're setting yourself up for life. When you stop, you're so well equipped to take on the world.https://vz-ff177a6c-b37.b-cdn.net/541f1ecf-6785-4203-a844-90f3af194a62/play_720p.mp4472026-10-24T11:05:00+13:00https://meataxerowing.com/resources/rowing-technique-what-makes-the-boat-fast2026-10-24https://meataxerowing.com/assets/resources/mx10.jpgHamish Bond Rows Simple, Simple Isnt EasyThe best rowing technique is whatever gets your boat from point A to point B as fast as possible. Good technique looks pretty good, the boat goes fast and it feels easy to work hard. Hamish Bond keeps it simple: lock in at the catch, send the boat backwards, not sideways, and relax through the finish.https://vz-ff177a6c-b37.b-cdn.net/6b143a62-bbaf-47e8-a782-1cd6834773f1/play_720p.mp41082026-09-20T23:39:50+00:00https://meataxerowing.com/assets/resources/mx11.jpgGood Technique Is Whatever Makes The Boat FastThe best rowing technique is whatever gets your boat from point A to point B as fast as possible. Good technique looks pretty good, the boat goes fast and it feels easy to work hard. Hamish Bond keeps it simple: lock in at the catch, send the boat backwards, not sideways, and relax through the finish.https://vz-ff177a6c-b37.b-cdn.net/bb4e1a69-b8ba-484d-bb05-afd277c5df72/play_720p.mp4912026-10-24T11:05:00+13:00https://meataxerowing.com/resources/what-is-a-meataxe-rower2026-10-24https://meataxerowing.com/assets/resources/mx15.jpgMeatheads Are Stupid, Meat Axes Are SharpA Meataxe rower is a strong, fully committed rower with a good portion of meatiness who doesn't have that natural boat feel. It isn't a meathead, because a meathead implies you're stupid and Meataxes are sharp. I made the word up when I started @meataxe_rowing. Every rower sits somewhere on the Meataxe spectrum.https://vz-ff177a6c-b37.b-cdn.net/633fd118-2f89-4705-b7a8-a758217c9c24/play_720p.mp4832026-09-22T04:28:00+00:00https://meataxerowing.com/assets/resources/mx16.jpgRowing Is A Meat Axe Sport, Were All Meat AxesA Meataxe rower is a strong, fully committed rower with a good portion of meatiness who doesn't have that natural boat feel. It isn't a meathead, because a meathead implies you're stupid and Meataxes are sharp. I made the word up when I started @meataxe_rowing. Every rower sits somewhere on the Meataxe spectrum.https://vz-ff177a6c-b37.b-cdn.net/e09f5d1b-ca0f-4761-9179-f7608901e0b0/play_720p.mp4472026-09-28T02:18:58+00:00https://meataxerowing.com/assets/resources/mx18.jpgThe Boat Movers Are Scared Of YouA Meataxe rower is a strong, fully committed rower with a good portion of meatiness who doesn't have that natural boat feel. It isn't a meathead, because a meathead implies you're stupid and Meataxes are sharp. I made the word up when I started @meataxe_rowing. Every rower sits somewhere on the Meataxe spectrum.https://vz-ff177a6c-b37.b-cdn.net/a03a347e-b4f2-4046-b524-f8abf4590627/play_720p.mp4452026-09-20T07:00:08+00:00