The perfect rowing machine technique

How textbook rowing technique can bring maximum results

Using a rowing machine is a great way of cross-training aand if you go into any gym around the world the chances are you’ll see someone on a rowing machine. More than likely they’ll be going about it the wrong way. Without a doubt, technique is the most important factor when using the rowing machine. Here's our quick guide on how it can be used to improve your running performance.

It doesn’t matter how good you look, how much effort you’re putting into it, how fast you think you’re going or how high you have the resistance lever – in the end, all that matters is having a perfect technique. If you get that right then you’ll be efficient, achieve better times and avoid potential injuries.

Many people using the ‘rower’ think it’s all about pulling the bar as hard as you can, having the resistance bar as high as possible and the more noise you make the better. Needless to say, it isn’t!

Correct technique is about a smooth motion and driving, rather than pulling. Although this seems contrary to popular belief, it is the only way to get the most from your time on what can be the best machine for cross-training runners.

Let’s look at what makes up the stroke. There are three components; the finish, the slide and the drive and all of them must be carried out perfectly to get the stroke absolutely right.

The finish
Lean back slightly, legs flat, handle drawn to the body. Forearms horizontal. Arms extend, body rocks forward. The arms are relaxed and extend fully. The body rocks forward from the hips.

The slide
After the arms have fully extended and the body has rocked forward, slide forward maintaining arm and body position.

The drive
Full slide - the beginning. Shins vertical with body pressed up to the legs. The arms are straight and relaxed. The position should feel comfortable.

The start of the drive - the legs push down and the body begins to lever back.

The drive continued - the legs continue to push as the body levers back. The arms remain straight.

The body stops levering back. The arms draw the handle past the knees and then strongly to the body, returning to the finish position with legs flat and forearms horizontal.

This will all seem obvious once you get it right, but to start with it will seem unnatural. Most people are taught incorrectly and it’s always harder to correct technique than get it right from the outset. Persevere though, as it will most definitely be worth it!

Ask your instructor or trainer to give you guidance on technique.