Concept 2 rowing machine is a piece of indoor exercise equipment designed to mimic the movement and resistance of rowing a boat on water. The rowing machine, or ergometer, is often used by rowing crews to teach proper technique as well as develop and maintain cardiovascular fitness. There are four stages involved in correctly using a Concept 2 rower.
Step 1
Sit on the seat and strap your feet in the foot plates. Lean forward and grab the oar handle in an overhand grip, palms facing the floor. Extend your arms until they straighten and then lean your body forward to the one o'clock position, with 12 o'clock sitting with your torso perpendicular to the floor. Bend your knees, sliding the seat slightly forward as the oar handle clears your knees. These movements are part of the recovery phase and are the rest part of the stroke.
Step 2
Straighten your arms, making sure your shoulders are not hunched. Your upper body should still be in the one o'clock position, your shins should be vertical and the balls of both feet in full contact with the foot plates. This position is called the catch.
Step 3
Push against the foot plate while maintaining straight arms and the one o'clock position with your upper body. As your legs are close to being straight, lean your upper body backward until you reach the 11 o'clock position. Pull the hand back to the lower ribs. This phase is known as the drive and is what provides the power to the stroke.
Step 4
Finish extending your legs, making sure the oar handle is held tight to your lower ribs. Your legs should be extended and you should be holding the handle lightly at your lower ribs. Your upper body remains in the 11 o'clock position with your neck and shoulders relaxed. This is the finish position.
Step 5
Blend the recovery, catch, drive and finish movements into one smooth motion to generate the rowing stroke.
Tips and Warnings
- Use a damper setting between three and five when developing your stroke technique.
- The faster the wheel spins, the more resistance is generated, so be cautious with setting the damper too high. Higher settings can increase your risk of injury.
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