Rowing Technique - Find Your Rhythm
“Ergs” (think row, ski, or bike) have become increasingly popular, especially with the rise of Hyrox. Don’t worry, we’re not here to talk about Hyrox - that’s not really our thing. Today, we want to talk about rowing technique.
At Square One Personal Training, we often spot people hopping onto the rower and just yanking the handle as fast as possible. Sure, it feels like you’re working hard, but rowing is much more effective (and feels so much better) when you get the technique and rhythm right. Clue: slower is usually better.
Check out our video below, or scroll to keep reading.
Here’s what we want you to focus on first.
Keep Your Stroke Rate Under 30
Your stroke rate is how many strokes you’re taking each minute. Aim to keep this at 30 or less. It might feel slow at first, but trust us, it’s worth it. A lower stroke rate helps you stay powerful and efficient rather than just burning out quickly.
The easiest way to keep your rate down is to slow everything down a notch, especially the return phase of the stroke. Instead of rushing back in, think of moving smoothly and taking your time as you slide back towards the screen.
Master Your Timing
A strong rowing stroke follows a simple pattern:
Legs first: push through your legs to start the movement
Then your body: lean back slightly once your legs are straight
Then your arms: pull the handle in towards your chest
When returning:
Arms go forward first
Then your body leans forward
Then your legs bend and slide back in
Legs, body, arms. Then arms, body, legs.
It Takes Practice
This might feel completely unnatural at first. That’s normal. Like anything in the gym, it may take a bit of time to get your head around it.
The goal isn’t to be perfect overnight, but to improve bit by bit every time you use the rower.
If you’re not sure whether your stroke rate is right, or what you’re looking at, please let us know during your sessions. We’re always happy to help you.