How To Use The Rowing Machine

I’ve talked before about WHY you should use the rowing machine, so I thought it would be good to tell all you Rockheads HOW to use it.

The proper rowing stroke consists of four phases:

1. 1. The Catch
   2. The Drive
   3. The Finish
   4. The Recovery

Getting Started

1. 1. Sit on the seat, strap your feet into the foot pads and grab the handles with an overhand grip.
   2. Extend your arms straight toward the flywheel, and keep your wrists flat.
   3. Slide forward on the seat until your shins are vertical.
   4. Lean forward slightly at the hips.
   5. When starting the rowing machine, set the resistance low and work your way up over time.

The Drive Position

1. Begin the drive by extending your legs and pushing off against the foot pads.
2. Keep your core tight, arms straight and back firm as you transfer power to the handles.
3. As your knees straighten, gradually bend your arms and lean your upper body back. Finish with a slight backward lean.

The Finish Position

1. Bend your elbows and pull the handle into your abdomen.
2. Extend your legs.
3. Lean back slightly at the hips.

The Recovery Position

1. Extend your arms by straightening your elbows and returning the handle toward the flywheel.
2. Lean your upper body forward at the hips to follow the arms.
3. Gradually bend your knees and slide forward on the seat to the start position.

The Catch Position

1. Similar to the start position, extend your arms straight toward the flywheel and keep your wrists flat.
2. Slide forward on the seat until your shins are vertical.
3. Lean forward slightly at the hips.
4. You are ready to take the next stroke.

It can be helpful to break the moves down into a sequence of what should move first: “arms-body-legs” as you pull up to the top of the machine and “legs-body-arms” as you push back.