Rowing Machine Technique For Beginners
Are you thinking of buying a rowing machine, but do not know what to do, because you’ve never had much to do with fitness training devices so far? Do not worry! An indoor rowing machine is an ideal fitness device for beginners. Indoor rowing machines offer its users an excellent opportunity to perform a whole body workout. In fact, paddling is a sport discipline suitable for any level of fitness and any age.
Rowing Machine Technique
The rowing machine can be considered an analogy of horizontal rowing, which is one of the 5 basic exercises. Many people believe that horizontal rowing is the number one exercise when working the muscles of the back because this movement is the main responsible for the growth of this and the arms.
It is precisely for these reasons that athletes who practice rowing at a professional level are characterized by having a broad back and muscular arms. Training regularly on the rowing machine with the proper technique, without a doubt will cause the muscles to develop in equal proportions.
So it is essential whenever you are rowing to take care of your back. Expect your back muscles to start growing first whenever you start working out.
Indoor Rowing Machine Correct Technique
Rowing is a sport discipline that fits perfectly with beginners since the form of movement is relatively respectful and straightforward with the body. Anyway, you should not just sit on the paddle and start training. To train healthily in the long term and avoid trauma, performing correct paddling technique is extremely important. The training movement is free, and not guided as in the case of an elliptical bicycle. The sequence of precise movement and the coordination of arms and legs must, therefore, be learned before beginning.
The important thing is to achieve a stable position first. For this, you have to fix your feet with the tapes to the footrest. We recommend you use sneakers with a flat sole. To learn the rowing technique, it is better also to select a low resistance. The correct rowing movement is done by following only these three steps:
1. Grip Phase
This is the initial position that is similar to squats. With the feet placed on the supports, the knees must be flexed. The hands (looking down) have to grip the handles tightly, the arms should be stretched, the trunk leaning forward, the abdomen stressed, and the muscles of the back relaxed.
2. Push Phase
The movement begins with the pull that the legs send to the feet while keeping the back and shoulders straight. At this point, the muscles of the back contract, while the chest is inflated. At the same time, the muscles of the thighs and glutes made the legs straight and stretched.
3. Final Phase
In this stage, the muscles of the abdomen are involved, which stabilize the trunk, while the thighs and buttocks remain tense. The arms, with the strength of the biceps, push the handles towards the abdomen, while the torso is tilted slightly backward and the chest is removed to increase the amplitude.
4. Recovery Phase
The arms should stretch while the torso leans slightly forward. Begin to slide forward while flexing your knees. At the end of the recovery position, you must return to the grip position. In this last point, the movement must be repeated, maintaining a smooth rhythm.
Rowing Machine Technique YouTube Video
Please see this video to get a full understanding of how would a full motion of a correct rowing technique look like:
Rowing machine that was used in this video: Concept 2 Model D
Rowing Machine Technique Tips
If you are a beginner, you should go slowly. Even if your motivation is very high at the beginning, you should start at the beginning with moderate training and with lower intensities.
To start training, we recommend a training time of between 20 and 30 minutes, two to three times a week, with an average intensity and about 120 beats per minute. With this light cardio workout, you can get used to the rhythm of training. After two weeks you can slightly increase the duration and intensity.
- Don’t forget to take a short break; otherwise, your back will hurt. For every 15 minutes of exercise, you should rest for at least 30-60 second.
- While doing your rest, do some squats without using additional weight, do some chest press up and do some abs exercises
- If you suffer from chronic problems with back and/or spine – please only exercise with rowing machines only with the supervision of your trainer or physicians. Otherwise, your problems might intensify
- Do not release the handle at any time until you have completed the full rowing technique cycle. If you do it, the handle will jump and hit you or anyone around you
- The initial impulse is an explosive movement of your legs. Things about how you jump on the floor. It is essential that these muscles work at all times as this helps to achieve the momentum needed to pull the handle.
- If the legs are looking to the sides, you are risking getting your knees injured.