Here at Andfit we have very few “machines”. Rowers definitely steal the spotlight as one of the most used machines in our workouts.
Although rowing might seem a fairly easy movement, it deserves as much regular practice and proper technique drills as any other movement to become more effective and powerful.
Nothing shows progress more than practice
Expect to see great returns if you invest the time to adjust your rowing technique. Few adjustments every day produce gains for the long term and you’ll notice you’ll start to enjoy this valuable machine more.
To make your life easier we put together few tips to fine-tune your rowing for better results and timing. Here we go!
- Save Your Grip
Place your hands on the outside of the handle and keep your fingers light and loose, applying only the necessary energy to manoeuvre it. Hanging too hard on the handle will only result in extra work you don’t need and will wear your hands out faster.
- Relax Your Arms
Similar to your hands, your arms make up a very small percentage of your power output on the rower. Let your legs do most of the work as they’re supposed to.Don’t force your elbows into awkward chicken wings positions to pull harder, it’s an unnecessary energy expenditure. Instead, let your shoulders and elbows run naturally beside your torso, like at the bottom of a bench press. The rower handle should come to the bottom of your sternum, not to your collarbone.
- Find The Most Direct Path
Unless you’re preparing to row a boat, you don’t need to scoop the handle up and down. The most direct and efficient way to save energy and improve your rowing is by moving the handle in a straight path. Basically, the chain should maintain a straight line from the catch to the base of your sternum for the entire time you’re on the rower.
- Think: legs – knee – arms, arms – knees – legs
To ensure you maintain that straight line, use this flow of the rowing stroke to remember which body parts move when: legs – knee – arms, arms – knee – legsFrom the catch, with your back straight, (1) drive your legs back first. As soon as (2) the handle reach your knees, extend your legs completely while starting to lean back. Only when your torso is roughly at an 11.00 o’ clock position, (3) pull back with your arms.On the recovery, (1) first release your arms out. Then start to swing forward to 1:00 o’clock position with your back, and only after (2) the handle is past your knees, begin to (3) move your legs to the starting catch position.At no point you shouldn’t have to move the rower handle around you knees. If this happens, ask your coach to check your form and pinpoint where you break the straight line.
- Let Your Legs Do The Work
Your legs are the true heroes on the rower. Make sure you push your feet into the pads to drive from your whole legs, not just from your quads.
Your seat and the handle should move at the same pace while your legs are working. In addition, avoid leaning forward (in the catch position) or back too much with your torso and shoulders.
Remember, your legs should do most of the work, not your upper body.
Ready, set, row!
Rowing is very popular at Andfit and although it might seem a fairly simple exercise, it does require some fine-tuning to get the most out of it and pound out those meters in better time and more effectively.
Ready, set, row!