How to Row: The Basics

I'm sure you've seen a rowing machine at the gym.

You know, it's that awkward , low-to-the-ground, horizontal medieval torture device stuck in the corner next to a stairmaster from the 1980s.

But this often-overlooked machine can offer as good of a cardiovascular workout as its brother the treadmill, and as good of a strength workout as a weight-training circuit.

To the left are six photos (from concept2.com) that take you through the proper rowing stroke as it should be performed on the ergometer ("erg"), or rowing machine.

Start at the catch, as in the first photo. Your shins should be perpendicular to the floor. Your upper body is bent at the hips at a
40-degree angle with the shoulders in front the hips.

Then, the drive. Here is where the work is done during the stroke. Drive down your legs, until your knees are flat. Don't move your upper body or lower back. This is important, as most rowers sustain injuries during this part of the stroke.

Next, body swing. Once your knees are flat, carry your momentum
through the stroke by swinging your body back through perpendicular until your upper body creates an obtuse angle with your legs.

Then, pull your arms in. It isn't necessary to yank the handle into your body. Just follow through with your arms until the handle brushes your chest, right below where a bra strap would sit.

Finally, finish the stroke when the handle is at your chest by
starting the sequence over again.

As shown in the last photo, slide the seat back up to the catch (the recovery portion of the stroke) and take another stroke.

A successful rowing workout is made up of taking thousands of continuous strokes. Unlike most cardiovascular exercises, rowing engages your arms, legs, back, chest and abs. Some athletes even tout the repetition of rowing as a mental workout.

So try the rowing machine next time you're at the gym. Set the monitor to show your average split (how long it takes you to pull 500 meters, on average, throughout the piece).

Then, pull away. Begin by pulling continuously for 20 minutes. Build your endurance until you can pull 10 kilometers without stopping. Concentrate on keep your stroke rating (how many strokes you take in a minute, shown in the top right corner of the display screen) consistently around 20.

Questions? Let me know! Check back for more dynamic erg workouts. Or, visit concept2.com
for sample workouts and further instruction.