A rowing machine, also known as a rowing ergometer or erg, offers a full-body, low-impact exercise that’s great for cardio, strength, and endurance. Here’s your beginner-friendly guide to mastering the rowing machine and reaping its benefits.
Why Rowing?
- Low-impact: Perfect for those avoiding high-impact activities like running.
- Full-body workout: Activates nearly all major muscle groups, with an emphasis on the legs, core, and back.
- Efficient exercise: Combines strength and cardio for a calorie-burning workout.
- Posterior chain activation: Strengthens back and leg muscles, which can alleviate back pain and counteract sitting-induced muscle weakness.
The Basics of Proper Rowing Form
1. Understand the Stroke Sequence
- Catch (Starting Position):
- Slide forward so your shins are vertical.
- Hold the handle lightly with both hands.
- Keep your back straight and hinge slightly forward (1 o’clock position).
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Relax your neck and shoulders.
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Drive:
- Push off with your legs.
- As legs straighten, hinge back slightly (11 o’clock position).
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Pull the handle toward your ribcage with your arms.
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Finish:
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Arms pulled in, back hinged slightly back, legs extended.
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Recovery (Return to Catch):
- Extend your arms forward.
- Hinge your torso forward to 1 o’clock.
- Slide forward to the starting position.
2. Tips for Good Form
- Power from the legs: Focus on using your lower body for most of the power.
- Smooth rhythm: Maintain a consistent flow through the movements.
- Video yourself: Record your form for self-assessment or follow tutorials.
Adjusting the Machine Settings
- Foot Straps: Secure them across the widest part of your foot.
- Damper Settings:
- On Concept2 rowers, set the damper between 3–5 for most workouts.
- Higher settings increase resistance but don’t necessarily provide a better workout.
- Drag Factor: Default settings mimic water rowing but can be adjusted for specific workouts.
- Resistance: Adjust based on personal preference but remember the intensity comes from your effort, not just machine settings.
Metrics to Track
- Distance (meters): Total distance rowed, often used as a workout goal.
- Stroke Rate (spm): Strokes per minute. Most workouts range between 18–30 spm.
- Power Output (watts): Indicates how much power you generate with each stroke.
- 500-Meter Pace: A key metric to gauge your average speed.
Workouts to Get Started
Beginner Warm-Up:
- Perform a Pick Drill: Start rowing with just your arms, add body hinge, then legs, and finish with full strokes.
Steady-State Rowing:
- Row for a set time (e.g., 20 minutes) or distance (e.g., 2,000 meters) at a moderate pace.
Endurance Intervals:
- Alternate between rowing at 50–70% of your max watt output and easy rowing for recovery.
High-Intensity Intervals (HIIT):
- Row at a fast pace for 30 seconds, then recover for 1–2 minutes. Repeat for 6–10 rounds.
Power Building:
- Focus on maintaining a lower stroke rate (18–22 spm) while maximizing watt output.
Cool Down:
- End each session with 3–5 minutes of light rowing.
Additional Tips
- Work with a coach or use tutorials: Apps like Regatta or YouTube channels like Dark Horse Rowing can help refine your form.
- Listen to your body: If you have past back or shoulder injuries, consult a doctor or physical therapist before starting.
- Mix it up: Combine rowing with other exercises to avoid monotony and target different muscle groups.
Summing it all up
With proper form, tailored workouts, and mindful adjustments to the machine, rowing can be a game-changer for your fitness. Whether you’re building strength, improving endurance, or just looking for a fun way to stay active, the rowing machine delivers a versatile and effective workout. Ready, set, row!
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