Correct Rowing Machine Technique  

Correct technique is essential to help you achieve the benefits without risk of injury. Whilst using a rower is a fairly low risk exercise you could experience some lower back discomfort or shoulder pain if your technique is poor.

Try the following steps to ensure a good technique and then check out the diagrams.

• Keep your elbows close to your body
• Move from your hip joints
• Keep your pelvis and back moving together
• Do not round your back
• Lean only slightly forward and back
• Use your legs
• Let your movements flow

Now watch the slide show and follow the instructions below.

1. The Catch
Lean slightly forward with a relaxed, straight back, your arms and wrists straight, shins almost vertical - relax your legs.

2. The Drive
Press down your knees, gradually lean back and finish pulling with your arms (elbows going back).

3. The Finish
Finish with your legs straight, arms bent with you upper arms by your torso, lean back with the rowing handle pulled back to your abdomen.

4. The Recovery
Straighten your arms, lean forward from the hips, relax your legs then bend your knees to slide forward.

5. Return to the catch (1)
Get ready for the next stroke by sliding forward until your shins are almost vertical.

Technique slideshow - use pause to stop sequence.

How to Use a Rowing Machine

Take a look at this great video from the GB Rowing team on how to use an ergo It includes good advice on setting up your machine for the best position to avoid injury. 

Perfecting a Fast, Smooth Rowing Technique

You don't have to pull a face when working hard.

Take a look at the picture on the right. This is the Canadian team at the start of a race at the World Championships in Banyoles, Spain 2009. Look closer at the faces of the crew from left to right and take a guess at which one is rowing efficiently.

Of course, it's the one on the right. Considering this is the most explosive part of the race, he looks pretty composed and poised. 

So why mention it here?

It's a good example that rowing hard doesn't have to involve pulling a face. But the serious point I'm making here is the first three rowers are not using their muscles as efficiently as they could. 

When you're rowing at a high stroke rate, check you're not clenching your jaw, lifting your shoulders or tightening your lower back. These actions will prevent your body coordinating its muscles probably and could lead to injury. It will also limit your performance and limit the time you can spend on your machine. Check out my test I wrote about in a blog post about relaxing to maximize performance here - and see if you're failing to get the best from your workouts.

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If you follow the above steps, you will have a rowing machine technique that will allow you to keep training on a regular basis to get fit and into shape. A good technique will also allow you to row harder and longer once you've developed your fitness. If you start to experience aches and pains after a session, it is usually down to your position and actions on the machine. An injury is a warning sign that should not be ignored, and you need to go back a step or two, slow down and re-assess your technique before stepping up your work rate.

Also see - common rowing injuries.

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Content by Roy Palmer - Google+