One of the main benefits of rowing machines is how accessible they are. After all, all you really have to do to get started is sit down and pull. However, there are some technique cues you should know if you want to perfect your form — boosting your performance and reducing your risk of injury as a result.
First, make sure you're sitting comfortably (and correctly). Rather than slumping down, make sure your sit bones are pointing down into the middle of the seat, advises Sarah Fuhrmann, certified rowing instructor and owner of UCanRow2.
The stroke can then be broken down into four phases; the catch, drive, finish and recovery. Alex Dunne, managing director of leading rowing machine brand Concept 2, explains:
Catch - Here, your legs are bent and your shins should be vertical. Use your triceps to fully extend your arms as you grasp the handle. Your abdominals should be engaged, flexing your torso forward slightly.
Drive - Initiate the drive phase with the powerful leg muscles, pushing away from the footplates while keeping your arms straight. Then, pull the handle towards your abdomen and lean back slightly.
Finish - This should leave you with your elbows bent, the handle pulled into your body just below the chest, and your abdominals stabilizing your torso at a slight angle around 2 O’clock on a clock face.
Recovery - This is how you return to your starting position before beginning the drive phase again. First, engage your triceps to straighten your arms away from your body. Flex your torso back forwards, then contract your hamstrings and calves to bend your legs and slide back down the rail.