When using a rowing machine, it is important to practice good technique if you want to get the most out of your workout. It is helpful to have a rowing instructor or coach familiar with the machine to teach you how to row properly.
Catch, drive, recover: It is important to learn the four key rowing steps. This catch, transport, finish and recover. Peloton rowing instructor Alex Karwoski says your starting position should look like this: “Starting in a fully tucked position—your arms should be extended, your body rotated forward at a slight angle, and your knees tucked toward your chest.” From here you need to push with your feet to move the seat and handle away from the screen. Karwoski explains, “During the first third to half of the ride, our legs do most of the work, while our arms and body are tense and bear the pressure.” Then, when the shins reach an angle of approximately 45 degrees to the floor, the body begins to swing. He says the key to turning the body is to think about “adding momentum” to the handle. The legs have begun to rotate the internal flywheel, and this is where the legs and body can work together to speed up the flywheel even more. “Finally, our arms engage right at the end of the stroke and we pull the handle all the way into our chest,” he says. Once all of this is accomplished, you will begin the recovery phase of the stroke, which is exactly the opposite: first the arms move away from the body, then the body rotates forward and the legs contract to return to the grip.
Do not overuse the drag coefficient: The drag coefficient is usually shown as a damper knob on traditional rowers. On more modern rowers, such as some of those mentioned on this list, it is included in the software. “Most people think that moving from, say, a three to a 10 makes the machine harder, but in reality it just increases the rate at which the flywheel decelerates and thus causes the stroke to be harder because now you're floating through molasses instead of water,” Karwoski said. In other words, don't confuse “drag factor” with “speed level” or “intensity.”
Know what the main measurement is: The basic unit of measurement measured during rowing is displayed. Karwoski explains that when rowing, each stroke takes a certain amount of time, so the work measured is the force applied to move the flywheel. He says: “From the output we can get a split that is expressed in units of time it would take to row 500 meters at a given power and distance.” Another metric to pay attention to is stroke rate, which is the number of strokes you will make in a minute if you maintain your current rhythm. “I encourage people to focus on the results because that big number is usually right in the center of the screen,” Karwoski said. Keep in mind that different rowing machines have different numbers that are highlighted, but ultimately it is about how much force you can apply through the drive to move the flywheel.
Rowing precautions: As with any form of exercise, it is important to get clearance from your doctor if you have health problems or are pregnant. “If you're coming back from an injury—and that injury doesn't keep you from sitting on a rowing machine—rowing movements can be a gentler way to restore your cardiovascular system,” said Peloton rowing instructor Katie Wang. This is a good way to get the benefits of a cardio workout while taking care of your joints and knees.
