Rowing machines are a great way to work out the entire body as they provide a cardio workout and work the arms, legs and core muscles. By understanding how to properly use a rowing machine and mastering proper rowing technique, you will reach a stronger, healthier and more energetic version of yourself. So get on this indoor rowing machine, embrace the movement of rowing and let it take you on a journey to improved fitness and overall well-being.
Understanding the Rowing Machine
Also known as an indoor rower or ergometer, a rowing machine is a piece of exercise equipment designed to simulate the motion of rowing a boat. It is a great way to efficiently and effectively achieve your fitness goals. The machine includes a sliding seat, footrests, handles and resistance mechanism, often adjusted to adjust the intensity of your workout.
Performing the Rowing Machine Exercise
Proper rowing technique is vital to maximizing the benefits of your training and preventing injury. Imagine yourself in a calm lake, with your hands gripping the handles of the rower, ready to slide through the water. This is the essence of rowing.
Learning how to train is important to getting the most out of your rowing machine workout. Each stroke consists of three phases: the catch, the move and the finish.
To begin, position yourself properly on the rowing machine by sitting on the seat and tying your feet into the footrests with your knees slightly bent. Grasp the handles with an overhand grip, keeping your wrists steady.
The location of the arrest: Start of the stroke
The start of rowing begins with the catch position. This happens when you sit in front of the rowing machine, with your arms outstretched and your upper body leaning slightly forward. Your shins should be vertical and your core engaged.
Push through your heels to stretch your legs while maintaining the angle of your body. As your legs fully extend, lean back slightly, engaging your core muscles. Now, it’s time to work on your upper body.
The Drive: Upper body engagement
With legs extended and core engaged, it’s time for the powerful driving phase. Pull the handles toward your chest, keeping your elbows close to your body. Work your back muscles and squeeze your shoulder blades together as you pull.
Remember, the key is to generate power from your legs and transfer it through your core to your upper body. This seamless transition ensures an efficient and effective paddling path.
The Finish: Completion of the Stroke
As you pull the handles toward your chest, lean back slightly to complete the row. Your legs will be fully extended, your core will be engaged and your upper body will lean back comfortably.
The recovery: Sliding back to the starting position
After the stroke is complete, it’s time to smoothly return to the starting position. Straighten your arms, hinge at the hips, and slide your seat back toward the front of the rowing machine. Bend your knees as soon as your upper body is forward, returning to the catch position for the next stroke.
Benefits of rowing machine exercises
Rowing machine workouts offer many benefits for your body and health. Some benefits of incorporating rowing into your fitness routine include:
- Full Body Workout: Unlike other exercise machines that target specific muscle groups, rowing engages almost all major muscle groups, including the legs, core, back, shoulders and arms, making it an excellent full-body workout.
- Low impact: Unlike high-impact exercises like running, rowing is gentle on your joints, making it a great choice for people with joint problems or those recovering from injuries.
- Cardiovascular Fitness: Rowing is an effective aerobic workout that gets your heart pumping and improves cardiovascular health.
- Calorie Burn: Rowing is a calorie-burning powerhouse that helps you shed unwanted pounds and maintain a healthy weight.
- Stress reduction: Engaging in a rhythmic, repetitive movement, such as rowing, can reduce stress and promote a sense of relaxation.
Proper form for maximum results
To achieve optimal results and prevent injury, it is essential to maintain proper form throughout your rowing machine workout.
Maintain a neutral spine
Keep your back straight and avoid slouching while rowing. A neutral spine minimizes strain on your back and ensures effective muscle engagement.
Engage Your Core
A strong core stabilizes your body during rowing and enhances overall performance. Focus on engaging your abdominal muscles throughout the workout.
Coordinate your movements
Maintain a smooth and coordinated movement, avoiding sudden jerks or pauses. Smooth movements prevent unnecessary strain on your joints and muscles.
Remember to breathe naturally during your rowing. Exhale during the drive phase and inhale during the recovery phase.
Get started with Chuze Fitness
Incorporating indoor rowing into your fitness routine can transform your workouts. By mastering proper rowing technique, you can maximize the results and benefits of indoor exercise. Whether you’re just starting out or an experienced rower, the machine offers a challenging and rewarding fitness journey for everyone.
When it comes to achieving your fitness goals, access to a variety of exercise machines is important. Chuze Fitness understands the importance of providing members with top-of-the-line equipment that caters to all fitness levels. Whether you’re a beginner or regular at the gym, Chuze Fitness offers a wide range of exercise machines, including rowing machines, to keep your fitness journey on track. Our commitment to creating a welcoming and encouraging environment ensures that you can confidently use these machines to optimize your workouts. With Chuze Fitness by your side, you’ll have the tools you need to improve your fitness routine and reach new heights. Find one gym near you today.
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.