She Strengthens

Unlock the Power of Rowing: A Full-Body Workout Like No Other

Rowing is a highly effective way to torch calories, build endurance, and strengthen your entire body. But to reap its benefits, you need to master the proper form and technique. In this article, we’ll dive into the world of rowing, exploring expert tips, effective workouts, and the secrets to maximizing your calorie burn.

Getting Started: The Importance of Form and Technique

Before you begin, it’s essential to understand the fundamentals of rowing. According to trainers Judy Naegali and Stacy Munn from The Row House and Senior Instructor Shea McAdoo from CITYROW, mastering the correct sequence of movements is crucial. Focus on moving your legs first, then your torso, and finally your arms to bring the handlebar into your body. On the recovery, do the opposite sequence.

5 Quick Rowing Tips to Get You Started

• Keep your lats engaged by pulling them down and back to ensure the handlebar moves in sync with the sliding seat.
• Maintain a straight spine throughout the stroke.
• Let the handlebar pass your knees before bending your legs on the recovery.
• Focus on the drive-to-recovery ratio: drive back quickly, then spend 2-3 times as long coming back up the slide in the recovery.
• Remember, “Power, Patience, Patience” is the key to a successful row.

11 Effective Rowing Machine Workouts to Try

From beginner-friendly pyramids to advanced endurance tests, we’ve got you covered. Here are 11 workouts to challenge your body and keep your muscles guessing:

1. Beginner 19-Minute Pyramid: A descending pyramid at specific strokes per minute (spm) followed by an ascending pyramid.
2. Tabata Rowing Workout: A short, intense HIIT workout that burns calories in just 4 minutes.
3. Reversed Tabata Rowing Workout: Switch things up with a reversed Tabata workout.
4. 10-Minute Intervals: A short but intense workout that targets your legs and burns calories.
5. Row and Push-Up: A balanced workout that challenges your legs and upper body.
6. The 250 Set: A no-nonsense quick row that targets your calorie burn.
7. 54-Minute Pyramid (Advanced): A challenging workout that tests your technique and endurance.
8. Distance Intervals: A workout that uses distance intervals with a 1-to-1 work-to-rest ratio.
9. 30-30-30: A full-body workout that combines rowing with kettlebell swings and planks.
10. 1-Minute Drills: A varied workout that increases and decreases speed to challenge your body.
11. EMOM (Every Minute on the Minute): A high-intensity workout that combines rowing intervals with other exercises.

The Bottom Line

Rowing machines offer a fantastic workout, whether you’re a gym newbie or an experienced rower. By mastering the proper form and technique, you can unlock the full potential of rowing and achieve your fitness goals. Remember to mix up your interval times, power, and distance to prevent boredom and keep your body guessing. So, get out there and get your row on!