1. How do I set up my Rocket Rower?
Watch this set up video
Step 1. Take the 16" x 20" inclined board, and lay it in a solid position on a flat ground.
Step 2. If a resistance tube of your preferred strength is not already located in the slots at the front right and left of the inclined board, then choose the resistance tube you want, and slip it underneath the inclined boart and into the slots so that the knot is underneath and a smooth section of the resistance tube is above the board.
If the resistance tube is not already tied in a loop, then take the two ends, and tie a square knot with them so the loop is the length you would like to use when you row. You can change the amount of resistance in two ways: (1) you can shorten the length of the tube by where you tie the knot, and (2) you can use a heavier resistance tube. The FAQ section talks about this too.
The resistance tube gives you isometric exercise going up and going down, for all the muscle groups. (The tubes, in essence, combine an oar and the resistance of pulling an oar through water into a single component, and give resistance going down too!)
Always check the resistance tube along its full length for any signs of fraying, wear or weakness. Do not use a resistance tube that shows any sign at all of fraying, wear or weakness.
Step 3. Stand on the board with your feet located as indicated.
That's it. Your Rocket Rower is set up for you to starting rowing.
2. Resistance Bands - Different Strengths
We send one 5' light resistance tube with each Rocket Rower. You can purchase and use stronger resistance tubes by clicking on "Accessories" in the main menu.
3. Exercises - Overview
Basic cardio: We designed the Rocket Rower to be a stand-up rowing machine that people use for rowing-type (extreme squat) exercises. Read points 4 and 5 below for techniques and a simple motion (work-out) sequence.
Other exercises: We also have people who have come up with other exercises, such as kayak motion exercises, simple knee bends and arm curls. You may find other creative ways of using your Rocket Rower.
4. Exercises - Basic Rowing
Watch the videos on the Rocket Rower youtube channel
Watch this video on the basic techniques of using the Rocket Rower
Watch this video on short/light and warm-up rowing strokes
Watch this video on the anatomy of a full rowing stroke
Basically, each "stroke" (or row) is almost identical to a correctly done rowing stroke on a rowing machine or shell. You reach to grasp the resistance tube with both hands set about shoulder width apart, just like you would grasp an oar handle. Bend your knees, not your back, and extend your arms to reach tube. Keep your head and shoulders UP. Push off the balls of your feet to drive your stroke. As your knees straighten out, finish the stroke by pulling evenly through with your arms to about the height of your diaphragm. Then smoothly re-extend your arms and as your arms extend, bend your knees back to the start of your stroke, and go back up using the leg muscles flowing smoothly into the arms. The power of a stroke is in the legs. The arms are for maintaining control through the remainder of the stroke.
KEEP YOUR HEAD UP, AND EYES FORWARD.
Remember to always keep your head UP and your eyes looking forward or up. The Rocket Rower is called that because you rocket upwards. Rockets point their tops in the direction they go, not some other direction. So keep your head up and your eyes forward through your whole stroke, up and down. Also, good, confident posture is a very powerful in life, and practicing head-up and square shoulders almost any time at all can truly make a difference in almost everything you do (watch, for instance, Amy Cuddy's important TED talk video ... note: this is not intended as implying any kind of endorsement or affiliation at all, it is just for interesting context).
5. What is a suggested workout?
Watch this video on Watch this video on short interval (30/60 second) rowing
We suggest always warming up with light, short strokes. For these, once you are standing on your Rocket Rower and are holding the resistance tube like an oar, you do just slight knee bends and arm/shoulder pull throughs for at least 10 or 20 strokes. If you're feeling good, then you can do 10 or 20 longer or full strokes, with more of a knee bend and arm reach at the catch (start of the stroke) and more arm and shoulder pull through at the end. We aim for a total short-sting workout of 45 or 60 seconds, and around 20 strokes or less.
You can always work up to more strokes, longer rows and harder resistance tubes, but sit-down rowing is strenuous, and stand-up rowing is too. You can get your heart beat up quite quickly in very little time with the easiest resistance.
Further, we think it is a good plan to do lots of short interval rows throughout your day. That's a big part of the reason why we designed the Rocket Rower.
6. Consult a physician
You should always consult a physician and follow your physician's advice. You should also always inform yourself and follow good and recommended practices for exercise in general and rowing in particular. You should follow safe practices and listen to your body. Don't use equipment that is frayed or broken, or use it improperly or in contexts that are not safe.
Each Rocket Rower has instructions (and warnings) on its underneath side.