Last Updated 3 years ago
The rowing machine, also known as an ergometer, is a calorie-busting, full body workout.
However, poor form and stroking technique can lead to back injuries if you’re not careful. If nothing else, you won’t get nearly as much out of your workout.
Follow the guidelines below to make sure you’re doing it right.
Our top tip here is to remember that it’s about power and technique. Not speed.
Getting set up:
- If your screen is adjustable rather than fixed, position it at eye level when you’re sitting upright. This will encourage you to sit up straight.
- Next, put your feet onto the foot plates and tighten the strap. Note that the numbers you see are not indicative of shoe size.
- When you move the whole way up the slide to the front, your shins should be vertical. If they’re not, try moving the foot plate up or down.
- Don’t set the resistance too high. Higher and harder does not equate to a better workout. Beginners should start around two or three and work their way up to five or six.
- On the screen, decide how you want to measure your workout. Decide between watts (power output), distance travelled, or your split (how many minutes it takes you to travel 500 metres).
- Keep your strokes per minute (also displayed on the screen) somewhere between 20 and 25 whilst you’re figuring out your technique.
- Then, lightly hold the handle at either end with an overhand grip. Where you position your thumbs is personal choice but we’d recommend lightly resting them below the handle.
Now you’re ready to start rowing.
The rowing motion has five key stages from beginning to end: your starting position, the slide/recovery (transitioning to the front end), the catch (the position at which you’ll start pulling on the handle at the front), the stroke/drive (pushing through with your legs and propelling yourself backwards) and the finish, which is the exact same setup as the start.
The Start:
- Legs are extended straight, elbows bent and handle is lightly touching your lower ribs.
- The upper body is reclined back slightly, using your core muscles to support the spine and being careful not to collapse the lumbar spine or roll the pelvis backwards.
- Shoulders should be low and relaxed with flat wrists and a grip loose enough that you can wiggle your finger tips on the handle.
The Slide/Recovery:
- This section is known as the recovery as it allows your muscles a few moments to recuperate in between strokes and this is the bit most people get very wrong or try to rush through.
- First, straighten your arms fully in front of you, maintaining the rib height.
- Next, rock gently forwards from the pelvis towards the front of the machine.
- Once your hands have cleared your knees, let them bend slowly and gradually slide the seat forward on the monorail. You’ll notice your heels start to lift.
- Keep your back straight with a slight tilt forwards and shoulders relaxed downwards.
The Catch:
- This is where you pause briefly between the recovery and the drive.
- Stop moving forwards once your shins are vertical.
- You’ll only spend a split second at the catch but make sure you set yourself up for a solid stroke by keeping your upright posture.
The Stroke/ Drive:
- This is where you start to put the power down, using your legs before your back or arms.
- With your arms straight and upper body leaning forward, press down with your legs.
- Once they’re almost completely flat, swing the back through the vertical position and finally add the arm pull through to your ribs.
The Finish:
- This should look exactly the same as your starting position.
Throughout the stroke your hands should move in a straight line to and from the catch, your shoulders should remain low and relaxed and your pelvis should be tilted slightly forwards.
Blend these movements into a smooth continuum to create a safe and powerful rowing stroke.
Once you’ve got your technique down you may even choose to sync up your breathing pattern for ultimate performance and output. Breathe in on the slide/recovery and out on the drive.
For faster-paced workouts, you may need to breathe in, out and in once more on the recovery and then breathe out on the stroke/drive phase.