Rowing machines provide an effective whole body workout. The action of rowing is low impact, so it is suitable for exercisers who find that running causes ankle or knee pain. Rowing uses all of your major muscles and is an efficient fat burner. Poor rowing technique can make this exercise less enjoyable and even dangerous as the action of rowing places a lot of strain on your back. Time spent learning to row properly will enhance your exercise experience.
Starting Position
Most rowing machines have adjustable foot straps to secure your feet in position. Position the straps on your rower so that they are across the broadest part of your foot and hold your feet snugly. This will allow your foot to flex naturally as you slide forward on the rower. Grab the rowing handle with an overhand shoulder-width grip. Straighten your arms and legs and hold your hands out at just below shoulder level. Sit up tall in your seat and look forward -- this is your starting position.
Moving Forward
From the starting position, and keeping your arms extended in front of you, bend your knees and slide forward as far as you feel comfortable. Your heels will lift up off the foot rests and your back will round slightly. Keep your head up and keep looking directly forward. This part of the rowing stroke requires very little energy as there is no real resistance to moving forward.
Driving Back
Keep your arms straight and dynamically extend your legs. Your legs are vital in rowing and you should try and do as much work with them as possible to ensure that your arms do not fatigue prematurely. As the rowing handle passes over your knees, bend your arms and pull the handle into your midsection. Keep your elbows tucked in to your sides and your wrists straight. Finish the pull with a slight backward lean.
Starting Over
Extend your arms in front of you to just below shoulder level, bend your knees, slide forward and then push off again. Continue repeating this action focusing on using your legs as much as possible while keeping your head up. Establish a good rhythm and stick to it for the duration of your workout. As you tire you may find that your technique begins to break down. Make sure you concentrate to avoid this as poor technique can lead to severe injury.
References
- "Row Daily, Breathe Deeper, Live Better: A Guide to Moderate Exercise"; Dustin Ordway; 2008
- "Rowing Faster"; Volker Nolte; 2004
- "Steven Redgrave's Complete Book of Rowing"; Steven Redgrave; 2000
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