If you have access to a rower, take advantage of it and get on! It’s not hard to get started and the rower has many advantages.
The Benefits of the Rower:
- non impact on the joints
- increases heart rate to work cardiovascular capacity
- can row long distances to train endurance, but also can complete short intervals for HIIT (high intensity interval training) to train power
- engages the posterior chain muscles: hamstrings, glutes, traps and extensiors
- consistent use builds strength in the back for injury prevention
- helps mobility in the hips and knees
- can be used rain or shine
- tilts up for easy storage
Now that you know why it’s beneficial to use the rower, here are a few tips to make rowing more effective:
1- Tighten your core and lead with your chest when sliding to the top of the pull
Because you will create more power if your stroke is longer, it is very tempting to round your back and reach your arms as far forward as you can with the handle. The downside to this position is that your back is now stretched and will have a tougher time pulling effectively. To remedy this, you’ll want to sit up tall, straighten your arms, lean forward and lead with your chest to keep your back muscles engaged. That way when it’s time to reverse direction and pull back, they’re ready to go.
2- At the top of your stroke, push through your heels
Power comes at the top of your stroke when your hips are close to your heels. Like a compressed spring, you are now ready to explode backward. Push through your heels to engage your glutes and hamstrings, your strong posterior muscles. Using these muscles will feel very similar to a deadlift or even a sumo-deadlift high pull (without the sumo part of course). You want these muscles performing the majority of the work since they will produce more power than your arms and upper back muscles.
3- Knees first, then hips, then arms. Reverse the order on the way back
Continuing the idea from tip #2, you will push through your heels, straighten your knees, then straighten your hips, then pull with your arms. This is tricky to do fast and you can even see in the video that I pull a little early in some of my strokes. However, this order produces the most effective pull and that’s what you want. Once you are at the end of your pull (and hopefully you’re leaning back a little), you want to reverse the order. Straighten your arms, bend your hips, then bend your knees to return to your starting position.
Start slow to work on each of these tips. Once you’ve got the correct posture, engagement and coordination, begin to ramp up your pulls to increase your calories/hr or watts. Select one of the standard workouts to practice. Even video yourself to look for faults (works for me every time!).
Got some tips that work for you? Leave a comment below and share with us!
Want some specific feedback on your rowing? Need help getting started? Get in touch for some coaching.
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