She Strengthens

Unlock the Power of Rowing: A Comprehensive Guide

The Rise of Rowing

Once a neglected piece of gym equipment, the rowing machine has experienced a surge in popularity, with boutique studios dedicated to its total-body benefits. But for many, the machine can be intimidating, leaving questions like “Do I lead with legs or arms?” and “Why do my feet keep slipping out of the straps?”

Mastering the Basics

According to Melody Davi, manager of instructor operations at SLT, the key to effective rowing is remembering that “it’s about power, not speed.” Focus on using your lower-body powerhouse muscles – glutes, hamstrings, quads – to push yourself out and then gently glide back in.

Rowing Terms to Know

• Strokes per minute: The number of times you row in 1 minute. Aim for 30 or less.
• Split time: The time it takes to row 500 meters. Aim for 2 minutes or less.

Perfecting Your Form

1. Leg Isolations: Start by holding the oar with arms extended, knees bent, and weight on the balls of your feet. Push back using only your legs, rolling through your feet so they’re flat when your legs are extended.
2. Arm Isolations: Practice arm isolations by pulling the oar toward your chest, using your upper back (not shoulders or biceps).
3. Bringing it All Together: With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. Release your arms toward the base and bend your knees to glide back to starting position.

Common Mistakes to Avoid

1. Hunching Your Back: Fix by starting with perfect posture, engaging your core, and breathing deeply.
2. Making a Scooping Motion: Fix by avoiding bending your knees before your arms are fully extended on the return.
3. Raising Your Arms Too High: Fix by bringing the oar to rest just below your chest and using upper-back muscles to pull the oar toward your chest.
4. Letting Your Knees Drop to the Side: Fix by finishing with your knees in line with your hips and engaging your inner thigh muscles.
5. Having a Death Grip on the Oar: Fix by holding the oar with three fingers and using your upper back, not shoulders and biceps.

Take Your Workout to the Next Level

Now that you’ve mastered the basics, take on Melody’s rowing workout, which includes moves both on and off the rowing machine to target and strengthen all the muscles you need for powerful rowing sessions. Expect planks, lunges, and squats, among others, for a total-body workout.