What is it?
The rowing ergometer is an indoor rowing machine used to develop your cardiovascular system, also known as your energy system. It is a machine with a seat, foot rest, handle and a flywheel. It is used by many athletes for different purposes but was initially built for training rowers when they weren’t able to train on the water.
Is Rowing for me?
Before starting with rowing, please consult your primary physician. Below are some contraindications as to why you shouldn’t use this machine.
- Low back Injury/pathologies
- Hip Pain/Pathologies
Technique
The rowing movement is divided into 4 phases: Catch, Drive, Finish, Recovery
Catch Phase
- Arms are straight
- Head is neutral; shoulders are level and not hunched
- Upper body is leaning forward from the hips with the shoulders in front of the hips
- Shins are vertical, or as close to vertical as comfortable for you. Shins should not move beyond perpendicular.
Drive Phase
- Start the drive by pushing with your legs
- Drive back until you are in a vertical position before pulling with your upper back muscles and arms
- Hands move in a straight line to and from the flywheel.
Finish Phase
- Upper body is leaning back slightly, using good support from the core muscles
- Legs are extended and handle is held lightly below your ribs
- Shoulders should be low with wrists and grip relaxed
Recovery Phase
- Extend your arms until they straighten before leaning from the hips towards the flywheel
- Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail
- For your next stroke, return to the catch position with shoulders relaxed and shins vertical
Workout 1
- Row 250m, Rest 1 min, Row 500m Rest 1 min
- Do the above 5-10x with first week staring at 5x and then slowly progressing to 10x in one workout
- Do workout 1, two-three times a week
Workout 2
- Row 100m, Rest 30 secs, Row 100m, Rest 30secs
- Do the above 5-10x with first week staring at 5x and then slowly progressing to 10x in one workout
- Do workout 2, two-three times a week
Khanh Vy, R.Kin CAT(C), CSCS
Toronto Certified Athletic Therapist | Certified Strength and Conditioning Coach