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The rowing machine has been one of my most used and favorite exercise machines. I’ve used the Concept2 rowing machine with the rower handle and canoe paddling adapter, as well as the KayakPro canoe ergometer. The improvement in power, endurance, and efficiency over the years has been so encouraging for me.
What is a proper form on a rowing machine? To put it simply, you’re using your legs, back, then arms to generate power. And the recovery of the stroke is the reverse – breaking at the arms, back, then legs. Each stroke recruits muscles across the upper and lower body; refining the technique would require a more serious commitment.
Keep reading to learn about the benefits, techniques, and types of rowing machines.
Table of Contents
Indoor Rowing Benefits
Here are five benefits of using the indoor rowing machine.
- Improve endurance: As a result of rowing, your body becomes more efficient at moving oxygen to adequately supply your muscles for extended periods, thus improving your aerobic endurance.
- Improve strength: Each stroke requires muscles all over the body to engage against the resistance of the rowing machine, thus strengthening those muscles.
- Low-impact: Rowing helps to build strength and endurance with low impact by removing body weight from the ankles, hips, and knee joints.
- Convenient: The rowing machine is affordable and can be used in the comfort of your own home and tucked away under the bed or upright in a closet.
- Track performance metrics: If you are motivated by self-improvement or competition, performance on a rower is measurable via the following metrics.
- Distance: Total meters, shown on the monitor.
- Time elapsed: Total time elapsed, shown on the monitor.
- Split/Pace: Amount of time it takes to row 500 meters, shown on the monitor. The lower your split, the faster you’re moving.
- Stroke rate: The number of strokes taken per minute (SPM) is your cadence, shown on the monitor. Higher SPM doesn’t always imply you are rowing faster; you’re just taking more strokes each minute.
- Heart rate: Heart rate, shown on the monitor.
- Damper: Set the drag with a damper lever numbered from 1-10; on the side of the machine. A higher damper setting allows more air in the flywheel, creating more work to spin the flywheel against air.
It isn’t about rowing as fast as possible to exhaustion and getting no meaningful work done. Lowering your average splits over a certain period is an indication of improved efficiency and maximized output of power transferred into the water or rowing machine.
Proper Rowing Machine Form
Here are step-by-step instructions for using a rowing machine.
- Sit on the seat of the rowing machine.
- Strap your feet into the foot pedals.
This helps to avoid wiggling when you’re in movement.
- Grab the handle symmetrically with both hands.
Your palms should be facing down.
- Set up at the catch:
A) Shoulders sit in front of the hips to flex the knees and ankles.
B) Shins are vertical to allow the legs to load for the leg drive.
C) The spine is neutral, and the core braced as if you would get a punch in the stomach. This way, you start in a powerful and safe position.
D) The scapula pulls down to engage the lats.
E) Arms are long in front of you, acting as an extension to your body.
F) The grip is loose to release unnecessary tension in the hands and arms. - Drive through the stroke with:
A) Legs: Drive your feet into the pedals to push the machine away. The quads, hamstrings, and glutes create explosive power in the initial movement of the stroke.
B) Back: Hinge at the hips and leverage the erector spinae to lean back.
C) Arms: Once your hands clear your knees, continue using your lats to control your arms and bring the handle below the chest (a few inches above the belly button) with the traps, delts, biceps, and pecs. - Finish in a position where:
A) Legs are long – quads and glutes engaged.
B) Back and shoulders lean away from the legs (45 degrees from the floor behind you) – the traps and posterior delts are engaged.
C) Hands are below the chest – biceps flexed. - Recover by performing the drive in reverse.
Break first at your arms, immediately followed by pulling your back forward; then legs bend into the catch position.
It’s important to feel connected with the element – whether it be the air flowing through the flywheel or water moving around your boat. Achieving the connection requires your body to feel connected. You can explore body connection through body awareness and anticipation of the next movement at all times.
As you can see, rowing is a full-body exercise when you’re mindful of the muscles used. Every stroke engages the calves, quadriceps, hamstrings, glutes, abs, obliques, pecs, biceps, triceps, delts, traps, lats, and more.
This video was filmed from my home away from home, Manhattan Kayak in New York City.
Which Type Of Rowing Machine Is Best?
Best Rowing Machine
The CONCEPT2 MODEL D INDOOR ROWING MACHINE provides one of the best total body workouts from the most trusted company. The machine also comes with a monitor that measures your progress so you can stay motivated.
Easily store the rowing machine by wheeling and standing it vertically in a closet.
Get your rowing machine on Amazon here: https://www.amazon.com/dp/B00NH9WF4K?tag=homestrengt0c-20
Best Water Rowing Machine
The water rowing machine is similar to the Concept2 Rowing Machine but designed to mimic the smooth and quiet resistance from the water. Compared to the Concept2 rowing machine, the water rowing machine is more gentle on the joints.
You can add or subtract water from the main tank of the ECHANFIT WATER ROWING MACHINE to change how the rowing stroke feels to adjust for weight the user is trying to move (more water simulating a heavy boat). The LCD monitor tracks time, stroke per minute, distance, strokes, and calories to keep the user motivated.
As long as the water level does not exceed the max fill level, it’s safe to store the machine upright to save on space.
Get your water rowing machine on Amazon here: https://www.amazon.com/dp/B087QN5LSN?tag=homestrengt0c-20,aps,59&sr=8-67&linkCode=sl1&tag=homestrengt0c-20&linkId=89156a702ebd2b68c6cb8d02c2231f0c&language=en_US&ref_=as_li_ss_tl
Related Questions
Does time spent on a rowing machine translate to rowing on water? The rowing machine doesn’t directly transfer to becoming a better watersports athlete because the water connection determines your ability to move a boat. But the rowing machine is still effective in training endurance and strength that could transfer to watersports.
What are some good rowing machine workouts?
- Endurance: 2,000 meters, 5,000 meters, 10,000 meters
- Interval Sprints: 500 meters, 5-minute rest, repeat as many times as you want
- Pyramid Sprints: 1-minute row, 1-minute rest, 2-minute row, 2-minute rest, so on, and reverse
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