November 23, 2023 6 min read
Although we all know that there are many health benefits of exercising on a rowing machine, the indoor rowing workout machine generally requires more learning time than other cardio machines like bikes or treadmills. But the good news is that with practice and perseverance, you’ll master the indoor rowing workout machine technique. You need to know the phases of a rowing stroke, proper form and body positioning to be better at rowing. Avoiding some common rowing mistakes can also improve your performance. To help you out, I’m providing a guide on how you can practice your rowing skills. I also listed some errors to avoid and ways to solve them. Please continue reading.
How to master the proper rowing form?
One thing unique about rowing workout machines is that they work based on your movement and effort. It’s not like a treadmill that will make you jog or run, depending on its speed setting. With rowing, it’s all you. That’s why you must learn proper indoor rowing techniques from the get-go. Otherwise, poor rowing will become a habit and harder to correct. It will also deprive you of several rowing workout machine benefits. Knowing how to row correctly takes time and practice, though. So, be patient. Let’s break down the rowing stroke into steps and highlight correct body positioning for faster learning.
1. Start with the “catch” position
Remember that the drive happens in a fluid motion, following this sequence: legs, upper body, and arms. Practice this movement by pushing yourself along the rail back and forth with your legs only. Next, include the 45-degree body lean after pushing with your legs. Finally, add the arms to put it all together.
3. Get into the “finish” position
One way to master this indoor rowing exercise machine technique is to practice your arm motion only. Keep your legs extended, and then lean your upper body slightly. Then, use your arms to pull and release the handlebar a few times.
4. Perform the “recovery”
What are the common rowing mistakes to avoid?
To refine your indoor rowing workout machine technique more, here are some mistakes you might commit at every phase of the stroke. Follow the suggested solutions to correct or avoid them from now on.
1. Mistakes during the “catch” phase
2. Mistakes during the “drive” phase
You pull too hard with your arms first. If you pull too early and with a lot of force, you are straining your arms too much. Remember, your legs should be doing most of the work when rowing. The solution is keeping your arms straight, and then wait for your knees to pass the handlebar as you push with your legs. It’s your signal that you can now bend your arms and pull the handle towards your lower torso. To master the indoor fitness rowing machine technique, remember the correct drive sequence: legs, upper body, and arms.
3. Mistakes during the “finish” phase
4. Mistakes during the “recovery” phase
You make a scooping motion when going back to the catch position. This error tends to happen when you bend your legs too early. You raise the handle (as if you’re scooping) to avoid hitting your knees. The solution is keeping your legs straight, and then wait for your handlebar to pass your knees. It’s your signal that you can now bend your legs and push yourself forward. Avoid this mistake by remembering the correct recovery sequence: arms, upper body, and legs.
What are the other tips for an improved indoor rowing workout machine technique?
Apply these to your rowing practice for better results.
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