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Rowing….. You either love it, or you hate it.
Either way, us coaches love to program the rower because it not only utilizes and recruits your entire body, but it also builds your anaerobic and aerobic capacity.
Rowing is a natural movement, so it’s fairly easy to learn how to use the rowing machine.
But, just like any other exercise, there IS technique involved.
So let’s cover a few tips to help you be more efficient, safe, and powerful on the rower:
Tip #1 - Use Your Limbs Efficiently
Repeat this over and over again…… Legs, Hips, Arms…… Arms, Hips, Legs….. The initial pull should be a big leg drive (with your arms straight) until you reach your knees. Once you reach your knees, fire your hips to generate even more power. Then once the hips open, finish with your arms. On the way back, it is just the opposite.
Release the arms, then the hips, then once the rower handle clears the knees, bend your legs and return to the starting position!
Tip #2 - Breathe
Don’t hold your breath. Control your breathing by exhaling each time you return the handle to the starting position. Think inhale as you extend and exhale on the return.
Tip #3 - Set the Damper Appropriately
Look at the damper! The damper is like the gears on your bike.
The higher the damper, the harder the pull is, HOWEVER, the more power generated. For the longer rows, I keep the damper at a 5 or 6. For the low calorie sprints, I set the damper at a 10 (#fullsend) so that I can generate the most power in the least amount of time.
Tip #4 - Stay Upright
The rowing machine is just like any other rowing movement you do in the gym. You want to keep an engaged, strong back. If you’re hunched over on the rower, that means it’s 1) going to be harder to breathe, and 2) it may also put an unnecessary amount of strain on your lower back.
Tip #5 - Keep Tension on the Chain
Keep the chain on the rower taught the entire time. You should not be “bottoming out” by your heels and the seat should not be hitting the front part of the rower.
Keep a 45 degree angle with your heels and your glutes. Anything closer causes that chain to almost disconnect, thus disrupting any momentum or pace.
As with anything, if you want to get better at something PRACTICE!
Now everyone go get on those rowers!
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