The rowing machine is an effective and popular cardiovascular exercise that uses the entire body in synergy. You need to use the proper rowing technique if you want to get the most from your workouts and avoid injury. Rowing is more technically demanding than using an exercise bike or jogging on a treadmill so it's worth spending some time becoming a proficient rower so you can enjoy this piece of training equipment as much as possible.
Before you Row
Rowing is physically demanding, so before you begin your rowing workouts you should get the all-clear from a medical professional. This is especially true if you are sedentary, significantly overweight, have any medical condition or are over the age of 40. Once you have medical clearance, you should start gently and increase the intensity and duration of your workouts over time.
Benefits of Proper Technique
Developing good rowing techniques will improve your enjoyment of rowing, provide you with greater benefits in return for your efforts and also reduce your chance of suffering an injury. Because rowing is a skill, you will find that with practice, your improved technique will mean you can row further, faster and for longer durations--all of which will improve your fitness.
Correct Rowing Technique
Correct rowing technique requires you to use your legs to initiate your movement backwards, followed by a pull with the arms as your legs begin to straighten. You should always try to maintain a "sitting tall" position and avoid rounding your back. Make sure you look directly forward while rowing. At the end of your stroke, reach forward with your arms and then slide forward until your legs are bent and your shins are perpendicular to the floor. Start the next stroke from this position, which is called the catch.
Tips for Correct Rowing technique
When rowing, you should always try to keep your forearms level with the floor and your wrists straight--this will stop your arms becoming overly tired. Make sure you always drive off with your legs first before pulling with your arms. Your legs are far more powerful than your arms and should be doing the majority of the work when you row, Try to push through your heels to maximize the use of your leg muscles. Start with a slow and steady stroke rate and only increase your speed as you become more proficient.
Considerations
Rowing with poor technique will increase your chances of suffering an acute injury, especially to the lower back, so avoid rounding your spine excessively when you row. Rowing is a full body activity and is low impact which means it is suitable for many exercisers. However, if you suffer from back, knee or shoulder problems, rowing may make your condition worse so you should proceed with caution.
References
- Concept 2: Rowing Ergometers--Technique
- "ERG Complete Indoor Rowing Guide"; Susan Saint Sing; 2000
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