Indoor rowing machines primarily are aerobic devices, utilized for 20 to 40 minutes. The most common rowing machine is designed with a flywheel connected to a chain and bar. You control the speed of the flywheel by the power of your strokes or bar pulls. Proper technique plays a pivotal role in maximizing performance on an indoor rower.
Set Up
Sit on the flat and square seat pad. Be careful because all rowers have movable seat pads. Strap your feet flat into the stable forward foot clamps. Straighten your torso while contracting your abdominals. Sustaining an abdominal contraction will stabilize your trunk. Grab the small barbell in a palms down grip. You reach for the bar by bending your knees, not rounding your spine. Straighten your neck while looking forward with your eyes. The resistance on your rower varies based on fitness level and program objective.
Movement Mechanics
The specific movement mechanics are universal to all indoor rowers. You push off with your feet to straighten your legs. As your legs straighten, begin to pull the bar. The hips and knees extend to create the pushing off action of the legs. Pull the bar forcefully as your legs finish straightening out. The pulling stroke is a rapid and constant horizontal motion. The elbows flex to dictate the pulling motion. Your elbows end up passing your sides as you complete the pull stroke. Bend your knees to initiate the forward sliding motion. As your knees bend, release the bar forward. Your arms straighten to control the bar forward. Another pulling stroke can commence once your knees fully flex and elbows fully extend.
Movement Keys
Each aspect of the rowing movement is controlled by your arms. Maintain an erect torso and stabilized spine throughout the exercise. Compromising your spinal column could lead to back injuries. Watch how much your knees bend as you move forward. Repeated knee hyperflexion could cause joint pain. Your pulling strokes should be brisk and fluid, but not overaggressive. Stroking with too much acceleration may destroy your spinal stability.
Considerations
An indoor rower is more of an advanced aerobic activity. Beginners should work on the rower in short bursts of three to five minutes. Limited interludes allow beginners to benefit at their pace. Lower spine or knee limitations could make the rowing machine challenging. Extreme joint issues might make rowing uncomfortable. Your rowing machine intensity is based on a percentage of your maximum heart rate. You can track your pulse rate by wearing a heart rate monitor for a clear picture on how hard you are exercising.
References
- Aerobic Program for Total Well Being: Exercise, Diet and Emotional Balance"; Kenneth H. Cooper; 1985
- "Indoor Rowing: Perfection in Exercise"; Jay Nithus; 2010
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