Technique & Training Video
Everyone is always looking for ways to improve their training, or help them get the most out of the time they have for exercising. Here are a few tips that both the beginner and experienced indoor rower may find useful.
Technique is the most important factor when using the rowing machine. If you get your technique right you'll be efficient, produce better scores/results and avoid potential injuries. Here, three-times world champion Tom Kay illustrates ideal form.
Here are a few things to look out for when you are learning to row on the Indoor Rower:
The rowing stroke consists of two parts: The drive and the recovery.
At the catch the arms are straight and relaxed, the legs are compressed with vertical shins, and the stomach is pressed to the thighs.
To start the drive push the legs first, then lever the body back, and lastly pull the handle to the body in a straight line.
This position is called the finish.
At the finish the legs are flat, the body is inclined slightly back, and the shoulders relaxed. The handle is held lightly with flat wrists.
The recovery sequence is:
Extend the arms, pivot the body from the hips and slide up to the catch.
The complete stroke is smooth and fluid.
Be strong and quick in the drive; smooth and relaxed on the recovery.
As you are learning the technique, keep a steady rate about 20 - 24 is ideal. With practice you will improve and can experiment with higher stroke rate.
Whatever your rate though, the technique stays the same.
Alternative Technique Video
There is another good guide to technique on YouTube with Bobby Thatcher - Bobby rowed for Great Britain for ten years, during this time he won Gold at the Junior World Championships in the Coxless Fours and World Silver in the Men's Heavyweight Eight, as well as competing at the 1996 Olympic Games.