by Mary Ellen Coffey
There are endless safe and effective ways to get a great workout on the rowing machine. When you go to the gym however, nine times out of ten you'll see people rowing incorrectly. There is a technique to it, and unlike the treadmill, elliptical, or stationary bike you can't just jump on the rower and row. Well you can, but you won't get the most from your workout.
Efficiency matters, so don't waste your time.
What it is: rowing is a drive, or push with your legs, a hip hinge back slightly with your torso (11 o'clock position), and a pull with your arms. The drive movement order is legs, body, arms.
Reverse it on the recovery, by letting your arms straighten, hip hinge forward slightly with your torso (1 o'clock position) then bend the knees until your shins are vertical. The recovery movement order is arms, body, legs.
On the recovery your knees do not bend until the handle passes over them, and your back stays straight on both the drive and recovery with your lats engaged. Let this become one continuous movement, legs, body, arms, and arms, body, legs.
Workout tip: Interval your workout by rowing for 5 minutes then get off the rower and complete a body weight movement.
Row 5 minutes
10R 10L reverse lunges
Repeat 6 times for a total of 30 minutes on the rower and 60 reverse lunges.
Useful practical information and a workout or two...