Rowing (with rowing machine)

Description

How to Do Rowing (with rowing machine)

1. 1
   Setup

   Adjust the foot straps so they sit across the widest part of your feet, securing your feet firmly to the foot stretchers. Sit tall on the sliding seat, grasping the handle with an overhand grip slightly wider than shoulder-width.

2. 2
   Setup

   Bend your knees to slide forward until your shins are vertical and your arms are fully extended towards the flywheel, ensuring your back is straight and core engaged. This is the 'catch' position.

3. 3

   Initiate the 'drive' by powerfully pushing through your heels and mid-foot, extending your legs as if performing a leg press. Keep your core braced and arms straight during this initial leg drive.

4. 4

   As your legs extend, hinge slightly at your hips, leaning your torso back to about an 11 o'clock position, then pull the handle towards your lower sternum with your elbows tracking close to your body. Exhale during this powerful drive phase.

5. 5

   To 'recover', extend your arms forward first, then hinge at your hips to bring your torso forward. Finally, bend your knees to slide the seat back to the catch position, allowing your shins to return to vertical. Inhale during the recovery phase.

Tips

• Focus on the 'legs, core, arms; arms, core, legs' sequence for efficient power generation and smooth transitions between phases.
• Maintain a strong, neutral spine throughout the entire stroke; avoid rounding your lower back, especially in the catch position.
• Drive with your legs first and powerfully, as approximately 60% of your power should come from your lower body.
• Keep the handle moving in a straight line towards your lower sternum to maximize efficiency and minimize wasted energy.

Common Mistakes

• ×Pulling with the arms too early reduces leg drive; ensure your legs are fully extended before your arms begin to pull the handle.
• ×Hunching the back during the catch or drive compromises spinal health and power transfer; maintain a tall chest and engaged core throughout the movement.
• ×Over-compressing at the catch by letting your glutes lift off the seat causes a loss of power and puts strain on the lower back; keep your shins vertical and heels down.