The BEST 5 Minute Rowing Warm-Up (FOR EVERYONE!)

In this video, I discuss and provide you with what I believe to be the most simple yet highly effective rowing machine warm-up. This routine is great for not only those who use the machine regularly, but to help others who do not use the machine so much to develop proper rowing technique and rowing efficiency.

Hopefully this video can help you start getting the MOST out of your rowing workouts! I am here to help in any way I can with more resources below!

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[MartinRauffDahl]

As a former elite rower (13 years ago) and current coach of a rowing club, I found this video extremely helpful for improving my coaching techniques as well as for refining my own rowing form. I will implement this warm up at the rowing club starting today.

The sequencing in the video is perfectly timed, and the instructions are clear and concise. One small suggestion, that I believe you would agree with based on the way you row, is to emphasize that the stroke-drive should end after the hands have bounced off the chest with almost fully extended arms. Only then should the recovery be slowed down to prepare for a new, powerful stroke. Thank you for the valuable content!

[jacquelinegarwood]

Love finding this video, been using these warm up techniques before I actual start my rowing meters. I never see anyone using these techniques t my gym. I have watched and rewatched your videos and dark horse videos and am learning to row the correct way. Thanks so much for helping a 69 year old woman row correctly.

[troymcgrew]

I’m just starting out. This warm up will be my workout for the next few weeks. 5 minutes feels like an eternity on the row machine! 😰

[RealDapperDude]

Great tips. I always try to get my form(s) set at slow speed to reinforce the movements in my mind. Thanks to this, I have some significant guidance to approach this properly. Mahalo.

[RealDapperDude]

Thank you for freeing me from the foot straps. In addition to improving my form, I’m not strapped to a a heavy machine the next time we have an earthquake care in Southern California and I want to get into something a little more like safe cover.

[angelastephens]

New to rowing. 51 yo female medium shape, but currently terrible. Felt like rowing was reading a book. First time I finally got winded, and figured out my legs are problem…which I was sure of anyway, but this drill clicked with my brain. I was about to give up the rower, but now I have a BIG challenge! THANK YOU! 😊

[DagnyKight]

Nobody explains it like you! And those glasses look great. SO much better than those frames you had a few months ago that were too big.

[Petergoforth]

I find this to be very valuable and reassuring, as I have been doing this intuitively, with one modification. Following the example of rowers on the water doing a similar warmup, I will pause for a half second to a second with my body vertical and arms extended before bending the knees and sliding forward. It's a time of brief yet valuable mental and physiological adjustment. The 16spm is key.

[equuspeduus]

I would love a row-along video of this :)

[LiceoVillaFontana]

Every time I do this warm up I realize how fantastic it is, my stroke efficiency simply shoots up.. Thanks! 🙏. (1190 m, just a ref for myself) 1181, a year later, with a new WaterRower. Previous pure design broke at the paddle’s….

[gregvonderlinden]

Coach Austin!!! Good to see you again! Great video with awesome pointers. Can't wait to try it.

[jmr]

I really appreciate these videos, and I've watched a few of them several times. Thank you for the work you put into them.

[bettywingfield]

I just purchased a rower as part of my warmup for strength training and cardio days. I really like this prep to get the rowing sequence down. I also was not putting much leg "umph" into my stroke which seemed to add more back strain. My legs are strong but feeling it in my back and arms. I'm really enjoying rowing! Your videos are a great help! Thanks!

[bjb]

Thanks for this! I've always hated going slow but I'm determined to become efficient! I love the way you imitate people going all out in a crazy mad mess. Lol! This maaaay have been me at one time....😆 love your hair down, by the way. 😊 Thanks again!

[staciemorelli]

I needed this didn’t know how to do it thanks!

[mollyroberts]

So glad your back. You've been missed.

[eckhardtmilz]

Wonderful again! I am learning tons from you and my rowing improves weekly! Thank you mate!👍😊

[youzettasonsofdigits]

I love warming up using the rowing machine. Its sooo perfect to get ready for weights after

[jenniferbond]

I’m just getting into rowing and want to get the most out of it. I can row, bike while re overly rom foot surgery. Stumbled. Upon Austin’s channel. Love all the tips so i am safe and make the most of my rowing. Off topic, this guy is ridiculously attractive. The glasses, I even love the man bun, hair down….meow, meow!

[MrLeidenhag]

Thank you for this! Was just wondering what kind of warmup I should do if I want to do more anaerobic workouts instead of long steady row sessions. This is perfect, will implement it asap! 👌😊