Rowing, running, jumping all seem like simple, easy movements. Despite the lack of weight and injury risk, there is still a sharp learning curve and technique to these movements. When I watch people run down the road I usually watch their gait and you see a lot of funky looking running technique. Same goes for the rower. The rower handle is very light so we can get by without being super technical. Having said that, there are some simple ways to get more efficient at rowing and can have a huge impact on your workout.
2 phases
Many people don’t know this but there are actually two phases of rowing, the work and the recovery. Did you know you are actually supposed to recover during rowing? Most people are looking at me rolling their eyes right now who hate rowing. Yes as you push back and pull this is the work phase. When you bring the rower back in is considered the recovery phase. You must recover in order to make a big pull. This comes to the first mistake people make
Mistake #1-Bringin the handle back too fast -We want a powerful pull and then a slower recovery in order to make a big pull. Check out my rowing in this video
The lean in
My friend Michelle Huck always like to say “if you are looking at a clock your torso should be 10 oclock and 2 oclock” (or maybe thats where my hands should be when I am driving). You should have more of a hip hinge and lean in during the recovery.
Mistake #2-Bringing the seat in too far- I see a lot of people will have the seat touch their ankles which keeps their torso vertical. The problem with this is you will most likely use your arms on the pull too much. Remember we want a big leg drive for the rower. The pro to this is that it does make it easier to breathe. Check out the difference in this video:
The lean back
Again you should be leaned back to about 2 oclock. This allows for the hip to fully open for a maximal pull. The handle should touch just below the sternum and elbows somewhere around 45 degrees. This leads me to the next mistake
Mistake #3- pulling the handle way too high- I’ve seen some funky rowing variations over the years. In certain cases it may make sense to pull the handle high, but for most people it doesnt. In fact the handle is sloped down slightly to allow for your shoulders to externally rotate for maximal power. (This is why its easier to close a salsa jar with your right hand than it is to open it with yoru right hand)
Just Breathe!
Breathing is key during rowing and thats why I like to slow people down a lot. The biggest tip I can give you is to just slow down and breathe while you row, yes I am the Bob Ross of rowing coaches. When should your breathe? The best time is on the lean back, this is when you exhale. Make a big pull with the inhale, recovery should be an exhale. Make this intentional next time you row, it pays dividends. Pay attention to your breathing, you may notice you dont exhale at all and you hold your breathe more than you think.
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