The Perfect Rowing Stroke
Developing the proper rowing technique is crucial! Learn how to achieve the ideal stroke in this article.
Author Morgan Truncale
Before you jump into your first workout, learning the proper technique will help you row better and faster in the long run! It will also encourage you to prevent injury and help keep you from developing any bad habits that can be difficult to break.
So what does a perfect stroke include? The drive is the working portion of your stroke, and the recovery is the resting portion that will prepare you for the next drive. The movements in your recovery are basically the reverse of the drive. You will want to combine these movements into a smooth rotation to create the perfect rowing stroke. Let’s dive in deeper!
The Catch
- Your arms are straight; the head is neutral; shoulders are level and not hunched.
- Your upper body leans forward, hinging at the hips. Be sure that your shoulders are in front of the hips.
- Your shins should be vertical or as close to vertical as comfortable. Your shins should not move beyond perpendicular.
- Your heels may lift if needed.
The Drive
- You will begin by pressing your legs and then swing the back through the vertical position before including the arm pull.
- Your hands will move straight to and from the flywheel.
- Allow your shoulders to remain low and relaxed.
The Finish
- Your upper body should lean back slightly, encouraging you to gain support from your core muscles!
- Your legs are extended at this point, and the handle is lightly below your ribs.
- Be sure that your shoulders are low with wrists and your grip relaxed. Your wrists should be flat at this time.
The Recovery
- You will extend your arms until they straighten before hinging from the hips towards the flywheel.
- Then, once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
- For your next stroke, return to the catch position with shoulders relaxed and shins vertical.
Breathwork
Did you know that your breathing can significantly affect your workout? After taking the time to practice, you can more easily coordinate your breath with your stroke. Ideally, your breath’s rhythm will relate to your stroke’s rhythm. You will to inhale on catch and exhale at the finish!
When rowing at lower intensities, it is common for many rowers to take one breath per stroke. You will add a second, shorter breath as you start rowing harder. The optimal point of when to switch from one to two breaths per stroke will vary from person to person, so take the time to experiment and see what works best for you!
The most important thing to remember is to create a breathing pattern and to stick with it throughout your row. This will supply ample oxygen to your muscles to function at peak performance during your workout. This will also help you increase the intensity of your routine, especially on the days when you feel tired and less motivated to put in a hard effort!
Never heard of Row House?
Row House is more than just a workout; it’s about people, connection, strength and community. Build strength, endurance, and confidence with our 6 different class types. Each class has a different focus and programming varies to help you progress throughout the week to avoid plateaus. There’s a seat for everyone! Sure, getting on the rowing machine can be intimidating, but our coaches are here to encourage you, high-five you, and inspire you. We have a variety of membership options available to suit your lifestyle.
Learn More About Us!
Check out our Instagram page!
Check out our Facebook page!
