How To Use a Rowing Machine

Proper use of a home rowing machine can give you an incredible whole body workout that helps you tone while burning fat and calories. In this article we will discuss the basic features of a rowing machine as well as how to perfect your rowing style.

Adjustment and Grip

When you take your seat at the rowing machine, the first thing you should do is adjust the foot straps by placing your heel comfortably at the base and ensuring that the strap is snug and secure. Resist the temptation to use your machine while barefoot. The minute you’ll save by not putting on your shoes isn’t worth the extra pressure and discomfort you are putting your feet through.

Beginners (or those who have not rowed in a while) should always set the resistance adjustment to the lowest possible setting. Setting the resistance too high can tire your muscles out too quickly resulting in a less effective workout and increasing the potential for injury. Save the heavier resistance for later when your body is more adapted to the routine.

Proper form is essential. Your rowing grip should be firm yet relaxed. Gripping the rowing bar too tightly can cause unnecessary fatigue to your hands and forearms. If you like, it is perfectly acceptable to alternate your rowing grip between overhand and underhand. Changing between the two options will lessen the likelihood of fatigue.

Body Mechanics

As with any exercise, rowing technique is important. Rowing with bad posture leaves you at risk for severe back strain. To avoid this, do not arch your back too much when you complete the stroke. Instead rely on your leg muscles and your hips to do the work. Sit upright and bend forward at the hips, keeping your elbows close to your body as you pull.

The three phases of rowing and good posture is equally crucial in all three.

During the “catch” phase, your body is moving forward on the rower. Your knees should be bent and close to or against your chest. Though you are leaning forward, you should not be hunched over and your head should remain upright. Inhale during this phase.

In the “power” stroke, you are extending your legs by pushing back against the foot pedals while simultaneously pulling the grip toward your upper abdominal area. When you reach full extension, stretch your back to the rear slightly for added benefit. Exhale during this phase.

The “recovery” phase is exactly what it sounds like. You are straightening your arms, bending your knees and preparing to once again bring your body forward for another stroke.

You’ll be a bit clumsy at first but don’t be too concerned. With a bit of practice, you will soon be able to successfully blend the three phases into a single fluid motion and row yourself right into better health and a better looking you!