Make sure you have the right rowing machine technique. A rowing machine is a great way to burn a lot of calories while placing less strain on your joints. In order to achieve maximum calorie burn while reducing strain and risk of injury you must make sure you follow the correct form and technique when using a rowing machine.
Before you start using your rowing machine.
Before you start, make sure to set the resistance to low in order to work out your posture and form. You can increase resistance as you go. Make sure your feet are comfortable on the footrests and strapped in securely. Grab the handle with an overhand grip. Bend your knees and slide up to the top of the machine while pulling the handle. Your legs should be mostly straight with a slight bend at the knee, lean back and pull the handle to about mid-way up your chest with your elbows pointing down and at your sides. This should be the position you start and finish your routine in.
It can sometimes help to record your position and rowing technique so you can get a good idea on where you’ve got things right and which movements need improving.
The two main techniques to using a rowing machine.
The Catch and Drive stage, and the Finish and Recovery stage.
- Catch and Drive:
- Finish and Recovery:
-When the stroke is a third of the way done, lean back slightly to keep your core tight.
-Bend your arms before you straighten out your legs and make sure to keep the chain straight and tight.
-To return, extend your arms and lean forwards slightly in the seat before bending your legs.
-Make sure you keep your positioning stable on the second half of the slide.
– With your feet firmly on the foothold, flex forwards slightly at the hips.
-Make sure you keep your arms straight and your shoulders down so the strain is on your back and not your joints.
-Push back and forwards with your legs. Try and move forcefully yet evenly.
Optimal calorie burn & lower injury risk.
For optimum calorie burn and to reduce risk of injury it is important to maintain the correct form and follow the proper technique while rowing. It is important to row in the right order, especially in the Catch and Drive stage. Leaning forwards too far and pulling too much with your torso puts extra strain on your back which increases the risk of injury.
Rowing in the wrong order places unwanted extra strain on the upper body making the workout harder with more injury risk. Sitting in the wrong position and rowing with back curved and hips forward reduces the power at which you can row meaning you don’t get the proper workout you should be getting from a rower. Your grip should always be overhand with the wrist straight, grasping the bar with your whole hand in order to properly pull yourself while rowing.
Make sure to row with both your arms and legs rather than just one or the other. This works out the whole body for the full calorie burn benefits and also reduces strain to your back, arms and shoulders which can lead to injury.
Rowing is a fantastic full body workout that is low impact so it does not over-stress your joints. However, to get the most out of a rowing machine workout and to avoid injury you must use it correctly. These tips will stand you in good stead.
Which rowing machine is best for you? – Read our review of the top 3 rowing machines here.
On a budget? – Best Cheap Rowing Machines Under £100.