Rowing Technique and Training
Rowing training can provide an interesting change-up to your usual treadmill or cycle routine. With proper rowing technique, you can work nearly every muscle in your body, while getting a great aerobic workout.
You use your legs to push off, your abs and core to sit upright, and your arms and back to pull. If you're too macho to dedicate a full workout to the rowing machine, it can provide a great warm-up at the very least.
As with any exercise, proper form is essential. Here is a list of Rowing Machine Do's and Dont's brought to you by FitSugar:
Rowing Technique: Do's
- Use the straps to secure your feet in the pedals.
- Start on a low resistance until you feel comfortable with the proper form.
- Sit up straight with a natural arch in your back, bending forward at the hips.
- Keep your elbows tucked close to your sides.
- Ease arm fatigue by switching grips from overhand to underhand.
- Use your legs to help push away while pulling with your arms.
- Pull until the handles/bar are about an inch from your stomach and your elbows are slightly behind your torso.
Rowing Technique: Dont's
- Row barefoot.
- Try to row on a high resistance that forces you to use poor form.
- Hunch forward or slump your shoulders.
- Flare your elbows way out to the side.
- Use one arm.
- Use only your back or arms without assistance from your legs.
- Lock out your elbows or knees at any time throughout the exercise.
Rowing Training: Free DVD
Are you more of a visual learner? No problem. Concept2 is giving away Free DVD's that will show you proper rowing technique and training. Click here to get yours now.
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I love rowing! I probably won't learn much that I don't already know, but I still requested the free DVD anyway. Thanks for the link!