How To Use Gym Equipment: Rowing Machine
The rowing machine is a great low-impact exercise that improves the cardiovascular system as well as your strength & endurance. With the proper technique, rowing will work all the major muscle groups of the core, arms and legs.
The proper rowing stroke consists of four phases:
- The catch
- The drive
- The finish
- The recovery
Before you get started, ensure you have done a warm up at 50% effort up to avoid injury or strain.
Next sit on the seat, strap your feet into the foot pads and grab the handles with an overhand grip. Extend your arms towards the front of the rower, keep your wrists flat. Slide forward on the seat until your shins are vertical. Lean forward slightly at the hips.
Okay you’re ready to go…
Begin the drive by extending your legs and pushing off against the foot pads. This is to be a powerful yet controlled force that initiates the pull.
Bend your elbows and pull the handle in towards your abdomen.
Switch your core on, straighten arms as you transfer power to the handles. Extend your legs, but avoid locking up the knees - the trick here is to keep a slight bend in them in order to keep the movement fluid.
Lean back slightly at the hips.
Extend your arms and return the handle toward the front of the rower. Lean your upper body forward at the hips to follow the arms. Gradually bend your knees and slide forward on the seat to the start position.
Similar to the start position, extend your arms straight toward the front of the rower and keep your wrists flat. Slide forward on the seat until your shins are vertical. Lean forward slightly at the hips, you are ready to take the next stroke!
Tips to remember:
- Finish with a slight backwards lean
- Only a slight lean forward in the catch position
- Try not to jerk the handle back too hard
- Remember to start the drive with the legs instead of lower back