Top 6 Mistakes You’re Making on the Rowing Machine During Your Cardio Workout

Rowing machines are one of the best, effective, low-impact ways to incorporate cardio into your workout routine. However, if you are new to rowing machines or don’t have much experience with them, you may be using this fitness equipment incorrectly. Rowing requires a specific technique that takes some practice to master and get the most out of your workout.

We spoke with a personal trainer to understand common mistakes made with a rowing machine and how to correct them with simple cues.

1. You mainly use your arms rather than your legs

One of the mistakes most people make when using a rowing machine is focusing too much on their arms instead of their legs.

“Most people sit down and immediately pull their biceps as if they were a cable row,” says Gerard Washack, personal trainer and owner of Strong Republic Personal Training. The problem with this approach is that rowing requires primarily leg strength.

“About 60 percent of the power should come from your legs pressing against the foot plate, 30 percent from opening the hips and back, and only 10 percent from the arms pulling the handle at the very end,” says Washack.

To help people improve their rowing technique, Washack says he changes the way the handle is held: “I ask people to row with their hands off the handle and tuck the handle into the crease of your hip and just push with the legs, then the hips, then the arms in that order.” »

2. Yesyou are not positioned correctly

Poor posture is another mistake rowing machine users tend to make. If you have rounded shoulders and a hunched back, you’re not getting the most out of your rower.

“The spine should remain long and the chest open throughout the movement,” says Washack. He prompts customers by telling them to imagine they are sitting on a bar stool with their chest up.

A good rower should appear long and flowing, with the legs pushing first. Then the back opens and the arms pull last. On the return, the arms move away from the body first, the body hinges forward then the knees bend last. By following these cues, you should feel like your legs are doing most of the work.

3. The damper is incorrectly adjusted

The damper, the dial on the side of a rower, controls the amount of air entering the fan. This is what you use to adjust the resistance of the rower and it influences how heavy the stroke feels.

“Beginners usually take it to 10 because they think the harder the better,” says Washack, adding, “The shock isn’t a resistance setting like a weight stack; it’s more like a gear on a bike.” Depending on your fitness level, he recommends the following:

• Beginners should keep shock settings between three and five.
• Intermediate users who have their form down can adjust the shock between four and six.
• Advanced rowers who focus on interval training or power can aim for seven or eight, and sometimes 10, on the shock.

Ultimately, though, it’s more about how much effort you put into the line. “Elite competitive rowers typically train for four or five hours,” says Washack, but they focus on their output rather than the number on the shock absorber.

4. Your rowing machine lacks maintenance

The damper, the dial on the side of a rower, controls the amount of air entering the fan. This is what you use to adjust the resistance of the rower and it influences how heavy the stroke feels. Although a rowing machine doesn’t require as much maintenance as other types of fitness equipment, you should still do your best to keep it clean and replace any worn parts.

Washack recommends inspecting your rower monthly. “Inspect the chain or belt for wear, the seat rollers for dirt, and the foot straps for fraying. » You should wipe the seat and handle after each use, as sweat falling on the seat rail can wear out the machine.

Depending on the type of rowing machine you have, you may need to focus on different parts for maintenance:

Overhead rowers: If you have a pneumatic rower like the Concept2they are the easiest rowers to maintain. The chain will need to be oiled from time to time and the flywheel cage (the housing where the fan is located) should be kept free of dust.

Magnetic rowers: These are the rowers with the most electronic parts and mechanical complexity – similar to some of CNET’s favorite rowers. “The magnetic resistance system can wear out or shift over time, and the cables connecting the resistance to the console can become frayed,” says Washack. “I recommend checking these connections every couple of months.”

5. You’re using the rowing machine for the wrong workouts

Unlike a treadmill or exercise bike, on which you can do long, steady workouts, a rowing machine is best used in short bursts.

Washack likes to prescribe intervals for clients who use the rowing machine. “Programs like four sets of 500 meters with two minutes of rest are my favorite,” he says. “Another day I do longer, regular aerobic activity, 30 to 45 minutes at a conversational pace where your legs are working but you can still talk.”

For clients looking to improve their power and speed, Washack focuses on eight 250-yard laps with one minute of rest.

6. This is your main workout

Unlike a treadmill or exercise bike, on which you can do long, steady workouts, a rowing machine is best used in short bursts. While rowing machines are great cardio machines, they shouldn’t be your primary form of exercise. You should follow a strength training program in addition to your rowing workouts.

“Combine rowing with two days of traditional strength training and you have a complete program,” Washack recommends.

Overall, it’s important to find a form of cardio that you enjoy because it will keep you consistent, and including strength and mobility exercises will help you stay fit and strong.