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If you're aiming for a full-body workout, rowing could be just what you need! Rowing machines engage your legs, arms, back, and core muscles simultaneously, providing a highly efficient exercise. They may seem complicated at first, but once you get the hang of it, they’re quite user-friendly. When using the rowing machine, pushing off from the base with your legs is called the 'drive,' and returning to the starting position is referred to as the 'recovery.'
Steps
Getting Ready to Start
Sit down on the seat and bend your knees. Make sure you're seated comfortably, adjusting as needed. Bend your knees to position yourself closer to the machine's base. Look for the flat surface near the bottom where your feet will rest—this is called the footplate. Then, locate the handle connected to the cord of the rowing machine.
- The handle should either be in the middle or near the top of the machine's base.
- Take care when sitting, as the seat moves along a track.
Fasten the footplate strap over your shoelaces. The only part of your foot that will stay in constant contact with the footplate is the ball of your foot, as your heels will likely rise when your knees bend. Tighten the straps over the top of your feet until they feel secure. Ensure your feet don't slide around on the footplate to maintain proper form.
- For better grip, wear rubber-soled shoes like sneakers, running shoes, or cross trainers while using the rowing machine. These types of shoes help prevent slippage.
- Avoid tightening the straps too much. If the straps feel uncomfortable, loosen them and try again.
Grip the handle with an overhand hold. The rowing machine’s cord has a handgrip, which you’ll pull to engage your arms. Grasp the handle with your palms facing down in an overhand grip.
- Avoid using an underhand grip, as rotating your arms in this way can increase your risk of injury. Keep your palms facing down to ensure a safer stroke.
Activate your core and align your posture. Once you have a secure grip on the handle, check your posture to ensure your back and shoulders are straight. Tighten your core muscles to activate them as you row.
- An engaged core helps keep your posture aligned. You want to avoid slouching forward or leaning too far back during the rowing motion.
Extend your arms and bend your knees to reach “the catch.” The starting position for rowing is known as “the catch.” It may sound complicated, but it's simply a natural posture to begin the stroke. Pull the handle to extend the cord toward you, keeping your arms straight in front of you. Then, bend your knees to bring your seat as close to the base of the machine as possible.
- In the catch position, your torso should hinge forward at the hips, your arms fully extended in front of you, and your shins should be perpendicular to the floor. Avoid pulling your seat too close to your feet, as this could cause you to lean back. Starting your stroke with your shoulders behind your hips can weaken your push-off and increase the risk of injury.
- Remember to keep your core muscles engaged throughout.
Executing the Drive
Push off from the footplate using your legs. Your legs will provide most of the power during each drive. Engage your leg muscles to push yourself away, keeping your arms and upper body neutral at this stage.
- Legs should contribute around 60% of the effort during the rowing motion.
Extend your legs until they’re fully straight. As you extend your legs, press your feet flat against the footplate. Once your legs are fully extended, smoothly transition into shifting your upper body just before your legs are completely straightened.
Bend at your hips to slightly lean your upper body back. This is a critical movement, so make sure not to curve your spine. Instead, hinge at the hips so that your torso leans back while keeping your spine straight and your core engaged. Begin pulling with your arms as soon as you lean back.
- Your core should contribute about 20% of the work during the drive.
Pull the handle towards your lower rib cage. The final motion in the rowing sequence is pulling with your arms. Bend your elbows to bring the handle closer to your body, keeping your wrists straight to avoid injury.
- Your arms should supply the remaining 20% of power to complete the drive.
Bring your elbows behind you as you pull the handle. It's important to follow through with the arm motion to maximize the upper body workout. When the handle reaches your rib cage, ensure your elbows are pulled behind you rather than out to the sides. Keep them close to your body.
- This is known as 'the finish' because it marks the end of the drive. Ensure that your legs are extended, your core is tight, your torso is leaning slightly back, and your grip is just below your rib cage.
Finishing the Recovery
Extend your arms straight in front of you. During the recovery phase, you’ll reverse the drive sequence. Begin by straightening your elbows to push the handle outward in front of you. Once your arms are fully extended, smoothly shift your upper body.
- Be sure to keep your wrists straight throughout the movement.
- Hold onto the handle firmly to avoid the cord snapping back on you.
Hinge forward at your waist until you’re sitting upright again. Engage your core as you lean forward, ensuring your spine remains straight. The forward motion should come from your waist without curving your back.
- Your legs will stay straight until you are fully upright again.
Bend your knees to slide back to the starting position. You're almost done! Relax your legs to slide back towards the base of the machine. Bend your knees to return to the 'catch' position.
- This completes one full stroke.
Start your next stroke if your workout isn't over yet. A rowing stroke consists of a drive followed by recovery. Initially, focus on perfecting your technique without worrying about the number of strokes or duration. As you get more comfortable, set a time limit for your session or a target distance. You may also use a preset workout on the rowing machine.
- At first, try rowing for 10 minutes continuously. Gradually increase your goal by 10 minutes until you can comfortably row for 30 to 40 minutes.
- For interval training, alternate between 1-minute rowing and 1-minute rest for 30 to 40 minutes to work your whole body.
- You can also set a goal to row 1,000 meters. Once that becomes easy, increase your distance or do multiple 1,000-meter intervals with breaks in between.
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Move your legs first, then your upper body during the drive. Avoid moving both simultaneously or starting with your upper body.
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Practice using only your legs to prevent overusing your upper body. Do several repetitions where you push off with your legs while keeping your arms extended.
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Keep your movements smooth and fluid throughout.
Important Safety Tips
- Master proper technique through practice. Incorrect form could lead to injury.
- Know your body’s limits. Stop immediately if you experience any pain or discomfort.
