You’ve come to the perfect post if you wish to learn about the correct way to utilise a rowing machine.
There are more techniques to using a rowing machine than what meets the eye. It may appear straightforward to perch on a rowing machine, tug the handlebar toward your chest as you draw your body back, and then reverse the process to return to the initial position.
Perfecting your rowing form guarantees you maximise your stroke volume and power. It increases your flow and efficiency and makes sure you receive a fantastic rowing workout.
Thus, it’s crucial to get it right for an effective rowing machine workout session, and this guide will show you how.
How to Use a Rowing Machine Properly?
Similar to ellipticals, exercise bikes, and treadmills, rowing machines may appear straightforward. However, mastering their proper usage is essential to unlock their full benefits and optimise performance.
● Ensure you are properly set up from the beginning.
Regardless of the rowing machine model you’re using, the basic steps remain consistent.
Start by placing your feet onto the pedals. Before securing the foot straps and initiating your rowing motion, take a moment to check your posture. As you slide forward, ensure your shins remain vertical.
If your feet are positioned too low on the pedals, you’ll lean too far forward, disrupting your stroke form. Conversely, being too high will compromise your posture.
To avoid these issues, adjust the foot sliders until you achieve the optimal vertical alignment. Once you’ve found the ideal position, tighten the straps to secure your feet in place.
● Settle into the starting position.
After ensuring your shins are vertical, focus on activating and strengthening your lower back while maintaining a relaxed and comfortable posture throughout the rest of your body.
Once you’re settled in this initial position, grasp the handlebar and commence the rowing motion.
● Initiate the next movement with your legs.
Initiate your first major action by harnessing the strength and power of your lower limbs, engaging prominent leg muscles like the hamstrings, quadriceps, and glutes.
Begin by pushing through your feet, ensuring your legs are brought down flat. Once your legs reach this position, involve the rest of your body to complete the stroke.
Subsequently, bring your arms into play after your legs have comfortably attained the flat position. The sequence follows a legs-body-arms pattern.
Execute the movement smoothly in this sequence, aiming for a prolonged and robust stroke. Focus on accelerating with the legs and concluding with the arms.
Since your arm muscles are not as robust as your leg muscles, utilise them to finalise the stroke rather than bearing the primary load. Leading with the legs allows for greater power output.
● Finish strong.
As you reach the Finish position, ensure you pull the handlebar beyond the 90-degree angle and fully extend your legs, keeping them slightly bent. It’s crucial to avoid leaning too far back or over the handlebar.
Instead, focus on concluding with a sturdy lower back and maintaining a comfortable posture while executing the extended, powerful stroke.
● Reverse back to the recovery position.
To return to the starting stroke from the Finish position, you’ll reverse the movement, starting with your arms, followed by your body, and then your legs. This sequence is the inverse of step three.
However, many inadvertently make a common rowing error during this phase, which we’ll delve into shortly.
Before we proceed, it’s vital to recognise that maintaining proper form throughout each row ensures optimal power and stroke efficiency. It also enhances your overall effectiveness and rhythm, guaranteeing a rewarding rowing session.
Therefore, mastering this sequence is paramount.
Closing Thoughts
That’s a wrap-up of how to use a rowing machine correctly for effective workout sessions. Let us tell you, rowing machines are fantastic for full-body workouts, and they do not stress your joints. If you are someone who is planning to build a home gym, leading Indian fitness solution brands have nice gym equipment and machines at competitive prices. Take your time to go through the available options, like ellipticals, rowing machines, exercise cycles, motorised or manual treadmill prices and features, and make an educated decision that matches your fitness goals.
