The session that quietly does more for your rowing than almost anything else — 25 minutes, low intensity, any machine, any pace.

Today's technique goes deep on over-compression — what it actually is, why heels coming up is usually a posture problem rather than an ankle flexibility one, and what the chain height on your machine tells you about your handle path. Two viewer videos this week showed the same fault from opposite ends of the world: dropping the handle going forward, then pulling early to lift it back up. If any of that sounds familiar, this one's worth paying attention to.

The backstory jumps forward. After the 100km world record in France, 2018 brings a hideous winter flu that wipes out a trip to the World Championships in Virginia — sweating through an edit suite, money lost on a flight, and a race that never happened.

What followed is the story of how RowAlong actually came to exist: a knife sharpening incident, tendon surgery under local anaesthetic with a heart rate of 34, eight weeks of wiggling one finger on the train, a conversation with Shane from Dark Horse, that led to RowAlong.

📋 To watch the videos: find them in the playlist and bookmark it: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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