Rowing Machine : TECHNIQUE and BENEFITS

Learn how to row so you can have an amazing low impact cardio workout. If your new to rowing or new to fitness rowing machine is a great low impact alternative to running for cardio exercise.

Special thanks to Crossfit Eagle Rock for the location:

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[samanthanuno]

Always scared to try new equipment at the gym and have guys stare at me like I'm a lost little sheep so I'm watching this in the gym locker room as we speak hahaha. Thanks!

[ctgunzz]

Some very helpful tips in this tutorial & appreciate the effort and intent behind it, but the correct motion when rowing is LEGS-CORE-ARMS when rowing back then ARMS-CORE-LEGS when coming forward. 60% Legs, 20% Core, 20% Arms. Do not let your hands dip below your knee's as shown in 5:08 - 5:15, you'll exhaust yourself with extra motion, you will also tire out your deltoids extremely quickly. Just sharing some helpful tips/advice I have learned. Thanks for the vid gentlemen.

[AD-Dom]

My workout routine is row daily, run every other day and pushups / situps every other day. Its all I need. Nice video guys.

[olimcginnes]

Hi, I've got no arms or legs. Is there any other way of doing this

[Bobsonomatic]

Getting the rhythm of rowing for the first time was so satisfying. Rowing is probably the most mentally-enjoyable exercise I’ve ever done.

[megjarvis]

In general, this is an excellent video for those looking to use an erg correctly. However, as some other people have mentioned, there are a few minor issues with his form. Of course there are varying strokes that can depend on your coach/rowing club, your height, length of your torso, etc, but he is missing a key component of the stroke, which is body angle. At the finish, the end of the stroke where to legs are extended, one must continue the stroke with the body by leaning back before pulling the arms in. Just be careful not to lean too far, something around 45 degree angle should do, just enough to feel it in your core. Not laying back will not hurt you, but it adds power to your stroke and will help strengthen your back and shoulder muscles. Another aspect of body angle is at the catch, the start of the stroke where the body is folded up. He is correct about keeping your chest up, as this will help prevent injury, but one mustn't sit straight up (perpendicular to the seat) at the catch; this will cause over compression. Over compression is when your hips come too far forward, you don't want the seat to hit your heels, or even come close, which you can see demonstrated in this video. To aviod this and promote good habits when training, you can put a ruler on the slide of the erg, preventing the seat from coming up past a certain point. Starting your stroke with your hips to far forward and your body not forward enough can cause strain on your back during the drive, the part of the stroke where one pushes with the legs.
Another piece of advice which this man touches on that is very helpful for injury provention and general enjoyment of the erg, is slide ratio. This is sososososososoooo important on the water, as an improper ratio will actually cause your boat to move backwards slightly before lurching forwards again. On the ergs it's just part of good form, and helps establish rhythm for long cardio sessions. If your stroke rate, seen in the top corner of the erg screen under spm (strokes per minute), is 22 or lower, I would recommend a 3:1 or even 4:1 ratio, you can count it out, one beat on the drive, 3 on the recovery. As the stroke rate goes up, for example at "race pace" from 30 to 36, the ratio should be somewhere around 2:1 or 3:1, the ratio inevitably gets closer to 1:1. When sprinting, it is best not to worry too much about this, and just focus on going as fast as you can. Of course a lot of this is personal preference on the erg, as long as have good ratio, you're golden.
Back at the finish again, another thing he mentions that may vary from person to person is how far you pull the handle in and the way your arms are positioned. Depending on which muscles you want to strengthen, you can tuck your arms in more, or less. This is also a personal preference. If you shoulders/upper back are not so strong, you might want to capitalize on arm strength by tucking in, as shown in the video. Others with stronger backs and shoulders, or those wishing to strengthen them, may want to keep their arms out a bit more, like a chicken. This makes it harder, but is not incorrect. I find a balance between the two is best for most people. As for handle height, pulling in where he pulls in is, in most cases, exactly where you ought to be pulling in; however, if you are shorter, and wish to lengthen your stroke, pulling in higher may be a better option. He is correct that you should never pull into your lap, as nothing is gained by this.
Many other people have mentioned his handle height consistency, which is not great. This is a very common thing to do, and won't injure you, but it makes erging more difficult, which is something erging definately does not need. :) The chain should be parallel to the ground at all times, maybe going up a bit at the finish if you're taller. There is the exception of box drill, but seeing as this drill is preparation for the water, gym goers need not bother themselves with that. If you struggle to keep a level chain, bringing a tennis ball with you to stick under the chain where it comes out of the erg can help. My team uses bits of pool noodles for this purpose as well.
All around excellent video, and I hope this comment was helpful for anyone willing to actually read it all, sorry about that. Keep up the good work lads, cheers!

[Stingrayzero]

I just started rowing in the gym this month and you answered all the questions I had about my form, thank you!

[sahramohamed]

I bought new one today and no have any idea at all. But after watching this video at least I know where to start. Thank you very much.

[autumnbernard]

Thank you so much for this video! I’ve always wanted to try the rowing machine at the gym but I would always pass it by because I never knew how to do it properly and didn’t want to embarrass myself. The treadmill and elliptical get boring after a while and I wanted to incorporate another form of cardio. The rowing machine seems to be more beneficial because it creates some resistance and it’s more of an upper body workout than the other machines. Thanks again!

[nichole]

Glad to have come across this because I realized I was rounding my back.

[dominiquefullwood]

Very helpful. I did this today and had a rhythm but wasn’t sure if I was using correct form and technique. Will certainly give it another shot at the gym this week.

Thank you for the tutorial!

[frankbeans]

So many people here like me who were too scared to try the row but I finally gave it a go today! Think I will keep it as a good cardio workout!!! Slightly better in my hip than running.

[Ninjakutsueki]

Really good video for beginners on an erg, one things to note is not to drop your hands while going to the catch (start/crunch) of the stroke. Keep those arms level the entire time, and don't pause at the catch either. To maximize the workout never stop moving, so you can go twice as slow on the recovery (moving towards the catch) and explode and get a better workout then if you wait at the catch, waste energy, and then explode.

[trayceelynn]

Best video on the rowing machine— I’ve watched a few this morning and this one is a slam dunk — thank you!

[maheens]

Anyone else jump at the explosion animation?

[rosemarymullen]

great info, I have been doing it wrong up till now but your explanation is so clear thanx

[karrieb.]

Today, all I wanted was to learn how to use "the mysterious rowing machine" at the gym. Girl at the fitness counter did nothing but show me how to strap in my feet and turn the monitor on. (I wish I were joking.) Searching online was just marginally more helpful. **This is about the 10th video on Youtube I've seen tonight and was the only one I found helpful.** I'm not a rower. I have no professional (or amateur) aspirations of becoming a rower. I just wanted to know how to use "the rowing machine" (or also known as the "erg", apparently, to the more in-the-know variety).

Thanks for the video. Most helpful. L-A-A-L. Cool.

[tamsin]

I just had to switch from running to rowing because of an injury. You explained this better than my physical therapist. Thank you.

[kylelindquist]

I typically run for my cardio. I properly rolled my ankle a few days ago and now I'm out of commission for 6 weeks. Still gotta get that cardio in. I appreciate you guys making this vid.

5:00 scared the shit outta me by the way

[paulmciver]

This is my favourite piece of equipment in the gym. I've been exploring the rowing machine for the last 13 years and I was in the gym yesterday and this guy came over and tried to give me some advice but was a load of he basically said I was pulling with my arms not my legs and when I explained to him that my arms was just the guidance and everything was coming from the power of my legs. He said really and when I broke it down and showed him. His tune changed. I was doing 2 minutes on 2 minutes off. I was keeping my time of 1 minute 48 . My stroke rate was 20 to 21. Thank you guys for giving me some good clarity on this video 💪🏻