Rowing machines or indoor rowers are found in most modern gyms and are used by many people as a way to increase fitness and improve muscle tone. While originally designed to help rowers improve, they are now used by all sorts of individuals, from Olympic athletes to those trying to lose weight. Good form is one of the most important considerations when working out on a rowing machine as it will help prevent injury and maximize results.
Identification
Proper form involves ensuring the correct posture and sequence of movements during the recovery and the drive phases of the rowing stroke. There are three main things you should bear in mind when training on a rowing machine. Firstly, drive with your legs, rather than pulling with your back and arms. Secondly, extend your arms and rock your body over before bending your legs. Thirdly, control the speed up the slide – aiming for a 2:1 ration of time spent in the recovery phase compared to the drive phase.
Significance
Poor form on a rowing machine can lead to injury, especially back problems if too much strain is placed on the spine and back muscles. Whereas other gym cardiovascular equipment relies on natural or quite simple movements – such as the treadmill or exercise bike – the rowing machine requires a more complex and unnatural motion, which is easy to get wrong. Rowing is an all-body, low-impact workout and slight changes to technique can dramatically change the effects the exercise has on your body.
Benefits
Technique is a major contributory factor in performance and scores achieved on a rowing machine. Correct form will allow you to maximize results as it ensures optimum efficiency, so you should eventually achieve higher scores on speed, power and endurance. This in turn could help you achieve your fitness goals, as you will see greater improvements in your scores and you will avoid injury. Proper form ensures all the correct muscle-groups of the body are being used in the appropriate way.
Considerations
While the basic form of the rowing stroke should stay the same whenever you are on a rowing machine, you should adapt slightly depending on your workout session. For example, if you are doing sprints, you should "spin" your hands around the finish of the stroke and rock the body at the same time so as to speed up the move onto the recovery. This will enable you to raise the stroke rate while maintaining control on the slide. For longer, more steady calorie-burning workouts you should ensure you maintain the 2:1 ratio. WaterCoach recommends a stroke rate of between 20 and 24 strokes per minute for longer workouts.
Warning
Any major change to your workout routine should be approached with caution and you should stop if you feel any pain, especially in your back or neck. Practicing proper form on the rowing machine should be done at a low stroke rate and low intensity to begin with, building up the intensity as you get used to it. If you are taking medication, have an injury or are pregnant you should consult your physician before using the rowing machine.
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