The use of rowing machines in gyms has steadily increased over the past decade, largely due to the fact that they provide an excellent high-intensity, low-impact workout. It is important to ensure that your form and technique are correct in order to get the most out of your rowing experience.
THE FOUR STAGES OF ROWING
To begin with, it is important that you know the four clearly differentiated stages to carry out correct rowing training:
- Grip : The grip is the first step to perform the workout correctly. Lean forward slightly while maintaining good posture with the help of your back muscles. Extend your arms. Your shins will be in a vertical position. The seat will be 15-20 cm from your feet and your heels will be slightly raised.
- Push-Up : This move happens in two phases. First, extend your knees to push your seat back. Keep your arms extended and your back straight. In the second part of the push-up, your legs are fully extended. Open your hips and lean back slightly. As you extend your hips, feel your glutes start to work. Keep your core engaged throughout the movement to maintain good alignment.
- Rowing : The movement is completed by pulling the grip towards the bottom of the ribs while still leaning back slightly. At the end, the shoulders will be slightly behind the hips and you will feel the core working. The movement sequence in the push is first with the legs, then the body rotates back and finally the arms pull.
- Recovery : Recovery is just as important as momentum. In this case, the movement sequence in recovery is reversed: first the arms, then the body, then the leg. Recovery should be slow while momentum is fast. And, you complete the sequence by returning to the grip position.
IMAGINE YOU ARE ON A BOAT
It is helpful to imagine the hydrodynamics involved in rowing. Power is delivered during the “grip” phase as the oar hits the water, and the body is ready to explode with controlled power. This part of the stroke is what actually moves the boat through the water. Maximum power is delivered in the first half of the stroke, while the second half controls the reduction of power with the maintenance of technique.
Since rowing requires constantly reversing directional movement patterns, a decrease in energy in either direction helps control the amount of energy required throughout the movement. Mastering the technique of rowing can help a person maximize the efficiency of their energy expenditure regardless of their fitness level.
GRIP PHASE
The power of the grip phase is distributed to the oar to move the boat in the water. The last phase is at the end of the range of motion, after the power has already been delivered to the oar. The oar leaves the water and the individual returns to put their body in the ideal compact position needed for the grip phase to deliver power again. At this point, the torso and back are straight, just before pushing. Ideally, at the end of the range of motion, the velocity created throughout the movement has been reduced to zero.
REMINDERS
Whether you’re just starting out or have been paddling for years, try not to forget these technical aspects while paddling:
- Catch and Release. Control your time, tempo and power output.
- The order of muscle use is legs and hips, core, back, arms, and then start again.
- Breathing rate should change with intensity. Switch from one breath per stroke cycle to two breaths per cycle when things start to get intense.
- Start with slower strokes per minute (16 to 22) to master the technique before moving on to faster strokes per minute (23 to 30).
- A proper warm-up begins with moderate power and focuses on technique.
- Find your pace for the 2,000m, 5,000m and 10,000m distances. Practice maintaining the pace required for each distance.
- Look at strokes/minute, watts, split time (and heart rate if possible) to monitor intensity over total duration and distance traveled.
- Practice training slightly above and below your pace for different distances and durations.