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Rowing Machine Technique

December 06, 2018

A rowing machine will provide maximum benefits when used correctly. Not only it can help you attain your fitness objectives but also lower the risk of potential injuries. Whilst it delivers a low-impact exercise that is easy on joints, a poor rowing technique may still give you uneasiness and body pain. Don’t let a bad rowing approach takes a toll on your body, start mastering the right rowing technique as early as now.

Correct Form

Sit on the machine with your legs flat. Adjust the foot strap to make sure feet are firmly secured. Now lean forward bending your knees and tilt you back keeping it straight. Extend your arms in front to grab the handle with both hands. This is going to be your starting position called “The Catch”.

Here are some reminders: Hold the handle firmly to make sure it will not slide out of your hands while exercising and keep your back straight to maintain a good posture.

Safety First

If you are new to this kind of cardio exercise or have been injured recently, make sure to consult your doctor first before starting the workout. As a beginner, you should start slow and increase the workout intensity and duration gradually to stay safe.

Row the Right Way

Now that you know the correct rowing position and have the consent from your doctor, you are ready to start. Let’s do it!

  1. Set the resistance level for the workout. Beginners can start at 3 to 5.
  2. Get into “The Catch” position nice and comfortably.
  3. Push off the footplate to dive backwards by extending your legs while pulling the handle up to chest height that will leave your elbow close to the rib cage.
  4. Lean back into 45-degree angle keeping your back straight.
  5. Slide forward again into the catch position.
  6. Repeat this rowing technique continuing at (3).

Common Mistakes Correction

Below are some of the common mistakes most beginners do that you want to prevent during your workout.

  1. Rower Setting. Make sure you start with the appropriate setting based on your fitness level. It’s ideal for beginners to row between 3-5 resistance levels.
  2. Arms Movement. Avoid moving your hands as you move your legs. With rowing, you start with legs, core and hamstrings, arms and back. It’s not advisable to change their order.
  3. Rowing Posture. Keep your back straight and not bent because you’ll end up with back pain and poor posture.
  4. Foot Placement. Place your feet on the plate across the front of your feet near the toes. Secure them using the foot strap to ensure the right fit. Not too loose not too tight.
  5. Muscle Engagement. When you row, focus on the power over speed because this workout is not about how fast you do each stroke but it's how you engage your core, hamstrings, glutes and quads every time.

Row Indoor or Visit the Gym?

Rowing machines are not mostly used in the gym so when you pay a visit, there should be one available for you all the time. However, busy people who don’t have much time on their hands may consider buying a rower like BodyCraft VR200 Rowing Machine. It is one of the best equipment we can recommend you that offers 1 level of air resistance and 5 levels of magnetic resistance. This heavy-duty rower provides smooth and quiet performance with the innovative fold-up design for easy storage.

Regardless if you chose to invest with BodyCraft VR200 Rowing Machine or get a gym membership near you, the most important thing is that you keep on practicing this technique until you are very good at it. Remember that the effectiveness of the rowing workout relies on the proper rowing technique and this article with surely guide you every step of the way.


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