The use of rowing machines at health clubs has consistently increased over the last decade largely because they provide a great high-intensity, low-impact workout. It’s important to ensure that form and technique are correct to get the most out of the rowing experience.
THE FOUR STAGES OF ROWING
To start, it’s best to know the four distinctly different stages of the rowing stroke.
IMAGINE YOU’RE IN A BOAT
Whether you are in an actual boat or on a rower, it helps to imagine the hydrodynamics involved in rowing. Power is delivered during the “catch” phase when the oar hits the water, and the body in the most compact position is ready to explode with controlled power. This portion of the movement is what actually moves the boat on the water. Maximum power is delivered in the first half of the movement while the second half controls the taper of power with the maintenance of technique.
Since rowing requires consistently reversing directional movement patterns, a taper of energy in either direction helps control the amount of energy required throughout the entire movement. Mastering the technique of rowing can help an individual maximize the efficiency of their energy expenditure regardless of their level of fitness.
THE CATCH PHASE
The power of the catch phase is distributed to the oar to move the boat on the water. The finish phase is at the end of the range of motion, after the power has already been delivered to the oar. The oar comes out of the water and the individual returns to reset their body into the ideal compact position necessary for the catch phase to deliver power again. At this point the torso is tall and the back is flat right before you push off. Ideally at the end of the range of motion, the powerful velocity created throughout the movement has been reduced to zero.
QUICK REMINDERS
Whether you are just starting out or you have been rowing for years, try not to forget these technical reminders while rowing.
Learn more about our rowers: https://www.lifefitness.com.au/product/life-fitness-heat-performance-row/