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Technical rowing exercises

Legs only pulses

To focus on pushing with the legs you can use leg-only pulses. This exercise helps to find how to push against the machine.

Execution

Start from the catch position. From here push down the legs just slightly and then bring it back to the catch position.

Points of attention

  • Keep the hinge from the hips
  • Push with the glutes and quadriceps
  • Keep the arms straight
  • Hang on the handle

 

Legs only

To focus on pushing with the legs you can use legs only, this puts the focus on the leg part of the power phase.

Execution

Start from the catch position. From here push down the legs all the way and then bring it back to the catch position.

Points of attention

  • Keep the hinge from the hips
  • Push with the glutes and quadriceps
  • Keep the arms straight
  • Hang on the handle

 

Legs & backswing

To help focus and the swing of the power phase, use legs & backswing

Execution

Start from the catch position. Next, push the legs down and open from the hips. Keep the arms straight.

Points of attention

  • Keep the back straight
  • Hinge from the hips
  • Shift your weight from the front of the seat to the back of the seat
  • Hang on the handle

 

Arms only

To put the focus on the first part of the relaxation phase arms only is a perfect exercise. All of the workouts usually start with this exercise to warm up the body.

Execution

Start from the starting position and move to a pause 2 position. The only thing that is moving in this exercise are the arms.

Points of attention

  • Keep the chest up proud
  • Handle in the middle of the upper body
  • Stretch out the arms in a horizontal line

 

Arms & backswing

Execution

Start from the starting position. Stretch out the arms, followed by the back and then push through the feet back to the starting position. The legs stay straight throughout the whole motion.

Points of attention

  • Sit up proud
  • Hinge from the hips
  • Move the handle in a straight line

 

Hinge

Execution

Start from a pause 2 position. Hinge from the hips into pause 3. From there take it back to pause 2 and keep the movement going.

Points of attention

  • Keep the back straight
  • Hinge from the hips
  • Shift your weight from the back of the seat to the front of the seat
  • Move the handle in a straight line

 

Pause 1

For more focus on the final part of the power phase, pause 1 is an excellent exercise. This exercise is mostly found in the classes with a technical focus.

Execution

Start from the starting position. Make one rowing stroke and stop back in the starting position. Take a pause and go again.

Points of attention

  • Keep the chest up proud
  • Handle in the middle of the upper body
  • Push with the glutes and upper legs
  • Take your time in pause 1

 

Pause 2

For more focus on the starting position followed by stretching out the arms, pause 2 is an excellent exercise. This exercise is mostly found in the Launch classes.

Execution

Start from the starting position, and stretch out the arms: this is your pause 2 position. Make one rowing stroke and stop back in the pause 2 position. Take a pause and go again.

Points of attention

  • Keep the chest up proud
  • Keep on leaning back
  • Handle in the middle of the upper body
  • Stretch out the arms in a horizontal line
  • Take your time in pause 2

 

Pause 3

For more focus on the legs pause 3 is an excellent exercise.

Execution

Start from the starting position, stretch out the arms and hinge from the hips: this is your pause 3 position. Make one rowing stroke and stop back in the pause 3 position. Take a pause and go again.

Points of attention

  • Keep the chest up proud
  • Shoulders are in front of the hips
  • Shift your weight to the front of your seat
  • Take your time in pause 3

 

Half bench row

To focus on the hip hinge use the half-bench row

Execution

Start from the starting position. Start moving by stretching the arms, then hinging from the hips. Lastly, bend the knees to move to the halfway point on the slides. Follow with a push and open up from the hips.

Points of attention

Use the glutes and hamstrings to push and open up.

Single leg row

To focus on pushing in the power phase you can use a single leg row. This will put more pressure on the leg to help teach how to push better using the glutes/hamstrings.

Execution

Put one foot on the floor and keep the other foot on the footplate. Now make a full rowing stroke with one foot on the machine.

Points of attention

  • Push the hips back first, before opening up
  • Use the glutes

 

Handle over legs

To focus on the order of movement during the relaxation phase you can use the handle over legs exercise.

Execution

Start from the starting position. Push the handle down onto the legs. Slide the handle over the legs by stretching the arms and hinging from the hips. From there, the handle slowly comes up and the knees bend to bring you into a catch position.

Points of attention

  • Keep the handle close to the legs
  • Keep the order arms, back, legs

 

Slow motion row

To focus on the order of movement during the relaxation phase you can use moving in slow motion.

Execution

Start from the starting position. Start moving slowly by stretching the arms, then hinging from the hips. Lastly, bend the knees to move to the catch position. When moving to the front you can count 1,2,3 slowly to make sure you keep moving slowly to the front.

Points of attention

  • Move slowly
  • Move through all the phases of the relaxation phase: arms, back, legs