Train Smarter, Row Stronger: Your Rowing Form Guide
Want to get the most out of your indoor rowing workouts? The secret lies in mastering the rowing stroke—a powerful, fluid movement that builds endurance, strength, and full-body coordination.
Rowing Technique Made Simple
Think of rowing not as separate movements, but as one continuous, flowing sequence. Here's how to break it down:
Start Strong: The Catch
Imagine coiling a spring—ready to explode with power.
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Sit tall with a neutral spine
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Lean forward slightly (1 o’clock body angle)
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Arms straight, shoulders relaxed
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Shins vertical, heels down
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Engage your core and get ready to push
Generate Power: The Drive
Like a jump—power starts from the legs and flows through the body.
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Push through your legs first (about 60% of the power)
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Swing back from the hips (30% of the effort)
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Finish by pulling the handle to your chest (10%)
Remember: legs > body > arms.
Reset Smoothly: The Recovery
Recovery is just the drive in reverse—controlled and fluid.
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Extend your arms forward
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Hinge at the hips toward the flywheel
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Slide forward only after your hands pass your knees
This sets you up perfectly for your next stroke.
Common Rowing Mistakes to Avoid
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Rushing the slide: Don’t race back—control your recovery
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Leading with the arms: Legs always drive first
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Slouching posture: Sit tall with engaged core
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Breaking the sequence: Stick to the order—legs, body, arms
Pro Tip
Think of rowing as a well-choreographed dance. Each movement flows into the next without pause. Smooth is powerful.
Ready to Train Smarter?
Explore our curated selection of rowing equipment designed to help you reach your goals faster. Whether you're building a home gym or upgrading your setup, we’ve got what you need.
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