Want to get the most out of your indoor rowing workouts? The secret lies in mastering the rowing stroke—a powerful, fluid movement that builds endurance, strength, and full-body coordination.
Rowing Technique Made Simple
Think of rowing not as separate movements, but as one continuous, flowing sequence. Here's how to break it down:
Start Strong: The Catch
Imagine coiling a spring—ready to explode with power.
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Sit tall with a neutral spine
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Lean forward slightly (1 o’clock body angle)
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Arms straight, shoulders relaxed
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Shins vertical, heels down
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Engage your core and get ready to push
Generate Power: The Drive
Like a jump—power starts from the legs and flows through the body.
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Push through your legs first (about 60% of the power)
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Swing back from the hips (30% of the effort)
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Finish by pulling the handle to your chest (10%)
Remember: legs > body > arms.
Reset Smoothly: The Recovery
Recovery is just the drive in reverse—controlled and fluid.
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Extend your arms forward
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Hinge at the hips toward the flywheel
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Slide forward only after your hands pass your knees
This sets you up perfectly for your next stroke.
Common Rowing Mistakes to Avoid
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Rushing the slide: Don’t race back—control your recovery
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Leading with the arms: Legs always drive first
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Slouching posture: Sit tall with engaged core
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Breaking the sequence: Stick to the order—legs, body, arms
Pro Tip
Think of rowing as a well-choreographed dance. Each movement flows into the next without pause. Smooth is powerful.
Ready to Train Smarter?
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