Rowing Machine

Setup

1. 01Strap the feet in so the strap crosses the ball of the foot.
2. 02Set the damper between 3 and 5 for most training.
3. 03Grip the handle with straight wrists, hands just outside the hips' width.
4. 04Sit tall at the catch with shins vertical and arms long.

Execution

1. 01Drive the legs first while the arms stay straight.
2. 02As the legs finish, hinge the torso back slightly and pull the handle to the lower ribs.
3. 03Return in reverse order: arms away, torso forward, then knees bend on the slide.
4. 04Repeat with a stroke rhythm of roughly one beat drive, two beats recovery.

Checkpoints

• -The sequence is legs, then back, then arms on every drive.
• -The handle travels in a level line, not up and down.
• -The back stays neutral at the catch rather than rounding.
• -The recovery is slower than the drive.

Common mistakes

• -Pulling with the arms before the legs finish driving.
• -Cranking the damper to 10 and grinding slow, heavy strokes.
• -Rounding the lower back at the catch.
• -Rushing up the slide and bouncing at the catch.