Using a rowing machine involves mastering a smooth, coordinated sequence of movements divided into four main parts: the catch, the drive, the finish, and the recovery. At the catch position, sit with shins vertical, arms straight, and lean slightly forward from the hips with shoulders in front of hips. The drive phase starts by pushing with the legs first, then leaning back with the upper body, and finally pulling the handle to below your ribs with your arms. In the finish phase, your legs are fully extended, your body leans back slightly with core engaged, and the handle is held lightly. Recovery is the reverse sequence: extend your arms forward, lean forward from the hips, then bend your knees to slide back to the catch position for the next stroke. Tips:
- Keep your arms straight during the initial drive leg push.
- Avoid hunching your shoulders; keep them low and relaxed.
- The power should come primarily from your legs and core, not just your arms.
- Maintain a strong, steady rhythm, focusing on power over speed.
- Your hands should move in a straight line to and from the flywheel.
Strap your feet securely, keep your back straight with a neutral spine, and ensure your seat glides smoothly on the rail. Start with moderate resistance and aim for controlled, powerful strokes to maximize workout effectiveness and avoid injury.
