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6 stretching exercises for effective rowing training: how to achieve more flexibility on the rowing machine

25 October 2024

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FROM Flavio Holstein

Rowing is one of the best full-body workouts that builds both strength and endurance. But to realise your full potential and get the most out of every rowing session, preparatory stretching exercises are essential. These not only help to prevent injuries, but also improve flexibility and make your rowing stroke more effective. In this article, you will learn how to optimise your rowing technique with targeted stretching exercises - and how this AUGLETICS Eight Style rowing machine, especially in the elegant black version, will improve your training even further.

Why is stretching important before rowing?

Rowing is a demanding movement that requires a high degree of flexibility. Without sufficient flexibility, the movements can become stiff and imprecise, which affects both the effectiveness of the training and the risk of injury. Stretching exercises help to Range of Motion (range of motion) and warm up the muscles so that you have a smooth rowing stroke from the very first minute.
A well-stretched body allows you to perform each move fully and with maximum control. The hips, which play a key role in rowing, are kept flexible, while the back, shoulders and legs are prepared for the strain.

The best stretching exercises before rowing

In a video, Lars Wichert, two-time Olympian and AUGLETICS coach, demonstrates some of the best stretching and mobilisation exercises that are specifically designed for rowing. These exercises will help you to prepare your muscles in a targeted way so that you can immediately start rowing with a powerful and fluid stroke.
 

Neck and shoulder mobilisation
 
When rowing, the movement of the upper body often starts in the shoulders. Therefore, start by mobilising your neck and shoulders. Stand loosely with your feet shoulder-width apart and slowly move your head from right to left across your chest. Repeat this about ten times. 

Lars demonstrates a neck and shoulder mobilisation exercise, perfect for preparing for rowing training
Lars demonstrates a stretching exercise for the chest in which the elbows are pushed forwards and the spine backwards.

Shoulder and chest stretching exercise

Stretch your chest: Hold the sides of your chest, bring your elbows forwards. Press your spine backwards, pull your elbows together and stick your chest out. Make sure you keep your centre of the body stable without falling into a hollow back.

Alternative in quadruped position: In a straight quadruped position, press your shoulders down, bring your shoulder blades together and press them apart again. Keep your back straight and stabilise your abdomen.

These exercises promote shoulder mobility and stretch the chest muscles.

Lars demonstrates a stretching exercise for the chest in which the elbows are pushed forwards and the spine backwards.

Hip mobilisation
 
As the hips are the connection between the legs and upper body when rowing, their flexibility is crucial for a fluid rowing stroke. Loosen your hips first with simple hip circles. Start with small circles and gradually increase the movements. Another exercise to mobilise your hips is to rotate your legs while seated. Sit on the floor and bring both knees to the side. This exercise not only improves hip mobility, but also stretches the adductors, which are also used when rowing.

Lars performs a hip mobilisation exercise to improve hip flexibility for rowing training
Lars demonstrates a pelvic mobilisation exercise to improve core stability when rowing.

Pelvic mobilisation
 
Pelvic mobilisation helps to ensure a stable and controlled rowing movement. Stand with your feet shoulder-width apart, place your hands on your hips and tilt your pelvis forwards and backwards alternately. This exercise is particularly important to maintain control of the torso while rowing and to promote a clean technique.

Lars demonstrates a pelvic mobilisation exercise to improve core stability when rowing.

Lunges with rotation
 
Another important exercise is the lunge with rotation, which stretches the hip flexors and mobilises the lower back. Take a big lunge forwards and rotate your upper body towards your front leg. This exercise prepares the muscles in the hip area specifically for rowing, as this area is put under a lot of strain with every pull.

Lars performs a lunge with rotation to mobilise the hip flexors and lower back for rowing training
Screenshot 2024 10 25 at 11.07.12

Deep squat
 
The deep squat is an excellent exercise to improve flexibility in the knees, hips and ankles. Stand slightly wider than shoulder-width apart, lower your body into a deep squat and push your knees slightly outwards with your elbows. This position helps you to improve mobility in the lower body and relieve tension in the back - ideal for a powerful start to your rowing training.

Screenshot 2024 10 25 at 11.07.12

The AUGLETICS Eight Style - your perfect training partner

In addition to the right preparation through stretching exercises, the right equipment is also crucial for effective rowing training. The AUGLETICS Eight Style rowing machine is specially designed to take your training to the next level. It offers a combination of innovative technology and a natural rowing feel.
In Lars Wichert's video, he uses the AUGLETICS Eight Style in the optionally available, elegant black version, which is not only aesthetically pleasing, but also impresses with its compact design and the large screen that displays the virtual trainer. The device enables intensive training that is easy on the joints and adapts to your individual fitness level. The magnetic resistance ensures that you can perform smooth and quiet movements, which is ideal for long training sessions.
Thanks to the integrated technology of the AUGLETICS Eight Style you can control your movements perfectly, with the device continuously adjusting the resistance. It offers you the opportunity to improve your technique with every rowing stroke and build up strength and endurance at the same time.

Stretching exercises and rowing machine - the perfect combination

Stretching exercises in combination with a Rowing machine like the AUGLETICS Eight Style ensure that you get the most out of your training. By improving your flexibility and mobility, you can optimise your rowing stroke and minimise the risk of injury at the same time. The device supports you with its advanced technology and ensures that you remain in control of your training at all times.
With the right stretching exercises and the AUGLETICS Eight Style you will quickly notice how your body becomes more supple and powerful. Your rowing stroke will become more efficient and you will be able to use more power without neglecting your technique.

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Conclusion:

Stretching exercises are an essential addition to any rowing training programme. They improve flexibility, mobilise the muscles and optimally prepare you for the upcoming movements. In combination with a high-quality rowing machine such as the AUGLETICS Eight Stylewith its innovative technology and elegant design, you will make rapid progress in your rowing technique and fitness.
Start now with Lars Wichert's stretching exercises and experience how your rowing training with the AUGLETICS Eight Style even more effective and enjoyable - for all-round successful training!

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