Rowing is considered the perfect full-body workout. Therefore, many sports enthusiasts turn to row machines when they want to improve their overall fitness. But as with any other sport, the athlete should know what they are doing. Even though rowing looks easy, beginners can make numerous mistakes. This could be connected to resistance, the adjustment of arms and legs, stroke sequence, and grip. In the article, I would like to explain common errors and point out how to avoid them.
Adjust the Grip
First of all, it’s about getting the grip right. If your shoulders don’t feel good after rowing, then you have pulled the handle too tight. However, if you do not feel anything in the middle part of your body, then the grip was too low. These are typical beginner mistakes. The optimal point for the handle is in the middle of your chest. You should, therefore, not pull it towards the upper chest or stomach; that would be wrong. You can find the ideal point when you pull the handle right under the breastbone. You should also keep in mind that rowing requires an upright posture. That way, the core of the body supports the training without overstraining the shoulders.
Understanding the Technique
Many athletes tend to increase resistance to get a more intensive workout. However, that’s also a mistake, because cranking up the resistance doesn’t make a workout more effective. It is much more essential to use the proper technique and that is the only way to train all muscle groups equally and effectively. It is therefore worth investing time and knowledge in the right method. Understanding what to do spares you from unwanted pain, injuries, and makes rowing training intensive and successful.
To work out as intended, you must move your body correctly during the recovery phase of a punch. Here, too, the technique matters. Relax your body and movements while sliding towards the screen, move your arms away from the body. Your shoulders and core should move forward as your knees bend. The correct sequence is essential to be able to gain momentum to pull again afterwards. That is the only way to get the athlete back in the correct position.
A Large Part of The Body Is Challenged
Rowing is not a sport that only trains the arms, and many sports enthusiasts succumb to that idea. Consequently, rowing then leads to excessive stress on the body. Rowing is a full-body sport, during which you use up to 85 per cent of the muscles in your body. Of course, you also involve your arms, but the exercise affects the legs, the glutes, as well as the torso and the back.
Finally, it is also essential to pay attention to the correct adjustment of the footbed when rowing, which must be adapted individually. If the setting is too high, it will prevent the athlete from finding the right point for the next swing. The strap must lie above the ball of the foot and be comfortable for the rower. It is best to listen to your body while exercising. However, those who put their feet up too high quickly get the sense that they are kneeling. This is something you can especially experience during the backward motion in your rowing session. Now, all you have to do is take these tips into consideration and it shouldn’t be difficult to enjoy rowing.