Tips on Rowing Form

by Molly Rausch L1 Certified Personal Trainer and Certified Athletic Trainer

Hello everyone! This week’s “Fitness Tip of the Week” is about the ergometer, better known as the “rowing machine.” If used correctly, the erg can be a great full-body, cardio workout! The erg is a great machine to use whether you are trying to introduce cardio to your routine, reduce impact from your current exercise program, or find a great cross training exercise. A lot of people are more comfortable getting on the treadmill or bike to check their cardio off for the day, but don’t let unfamiliarity with rowing keep you from choosing it as a great cardio workout. Whether you have a HIIT workout on your agenda or looking to build endurance, the erg is ready and waiting.

Proper Technique 

For this week’s tip, let’s break down the parts of proper rowing form and then go over how to improve it. There are really only two things you may need to adjust when you sit at an erg: the strap for your feet and the resistance. The strap should be at the level of your laces, but not pass your arches. So you are sitting at the erg, with your feet strapped in, now what? You begin the “catch” phase of the rowing form. Catch is simply when you bend forward to grab the handle. Back should be straight, hinge at your hips, and keep your core engaged. From there you will begin the drive, lean, pull portion of the rowing form. During this phase, drive your legs back until they are almost straight, hinge at your hips and lean your torso backward. Once your torso is about 90 degrees, then you begin to pulling with your arms. The finished position is when your legs are straight, arms bend, torso leaning back, and the handle is at your lower chest.

Tips on Improving Your Rowing

1. Grip: Remember not to grip too hard when you row. You shouldn’t be wearing out your forearms or tearing up your hands while you are rowing.
2. Drive back: you should be driving yourself back, not lifting or pressing up. You shouldn’t feel yourself lift off the seat or come off it while you row. 
3. Give your arms a break: Your legs contain your strongest muscles, so let them do the work. Remember your legs should move first and then pull with your arms.
4. Relax the shoulders: remember to keep your shoulders relaxed and to pull to your lower chest. You should not be pulling up toward your neck.
5. Keep your back straight: proper rowing form means you are hinging at your hips, not bending at your back. Your back should stay straight with your core engaged at all times.

If you have any questions on this topic, please feel free to contact me at mrausch@healthworksfitness.com or leave a comment below!