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Effective training: what mistakes should you avoid when rowing?

16 December 2024

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FROM Lars Wichert

Rowing is one of the most effective sports for training the entire body and increasing endurance. However, as with any exercise, there are common mistakes that can reduce its effectiveness or even cause injury. As a former competitive athlete, Olympic participant and three-time world champion in rowing, I, Lars Wichert, know the challenges that beginners and even advanced rowers face when rowing. In this article, I'll show you how to avoid the most common mistakes and how to perfect your rowing training.

Error 1: Incorrect resistance

A common mistake when rowing is choosing the wrong resistance. Many people think that a higher resistance - for example, level 8 to 10 - is automatically more effective. But this is a misconception. Too much resistance puts unnecessary strain on your muscles and joints and often results in poor technique. For beginners and normal cardiovascular training, I recommend a setting between level 4 and 6.

Competitive athletes also use these settings as they promote a steady rhythm and clean technique. Remember: rowing is not just about strength, but also about the correct execution of the movement. An optimised resistance setting allows you to do just that

Error 2: Lack of tension in the back position

In the final position of the rowing stroke, the so-called back position, it is important to maintain tension. A common problem is that many rowers slump or come towards the lever in this phase. This not only reduces the effectiveness of the stroke, but also puts strain on the lower back.

To avoid this, sit up in a reclined position and maintain tension in your upper body. Imagine that you are an invisible marionette being pulled upwards by the head. Your chest should be slightly outstretched, your elbows close to your body and your grip just below your chest. This will keep you stable and maximise the pressure in the back position. Another image that describes the finishing move well is if you imagine that a small pin is giving you a pick in the back. This also causes you to put your back under tension. This would be the correct movement of the upper body in the finishing move.

Error 3: Wrong order of movement

The sequence of movements is crucial for a fluid and effective rowing stroke. However, beginners in particular often have problems maintaining the correct sequence. The knees are often bent in front of the hands, the upper body is leant backwards and the entire stroke appears chaotic. This not only leads to a loss of energy, but also to uneven training.

The solution is simple: stick to the melody "Hands, upper body, roll up". After you have finished the move, first stretch your hands forwards, then bend your upper body and only then roll forwards. This sequence ensures that the movement remains fluid and no energy is wasted.

Error 4: Lack of tension in the front reversing movement

The front reversal movement is the moment when you prepare for the next stroke. A common mistake is that there is a lack of tension in the abdomen and back, which means that the leg power is not utilised optimally. This mistake is often referred to as "pushing the box", as the buttocks slide backwards first before the legs absorb the pressure.

The solution: Keep the tension in your core muscles and make sure that the pressure is transferred directly to the handle. One helpful exercise is the so-called "pull-ups", where you push off in the front position using only your legs without moving your upper body. This helps you to internalise the correct sequence and to perfect rowing stroke to be executed.

Mistake 5: Excessive lifting of the heels

Another problem is the excessive lifting of the heels in the front position. This can lead to the pressure only being on the tips of the toes, which reduces stability and makes power transmission inefficient.

Make sure that your feet remain as flat as possible on the stepping board. A slight lift of the heels is fine, but the main pressure should be on the entire sole of the foot. Imagine you're doing squats - again, you would never work on just your toes. The heels are often lifted because they are dodged in order to get further into the extension. If you notice that the range of motion doesn't fit, try a little mobilisation training before training so that the musculoskeletal system is prepared for the amplitude of movement.

Mistake 6: Cramped grip

A grip that is too tight is a common mistake that has a negative effect on the entire movement. Cramped hands lead to tension in the forearms and shoulders and prevent a fluid rowing stroke.

The solution: Imagine you are holding two canaries in your hands. You don't want to let them go, but you don't want to squeeze them too tightly either. Hold the handle loosely in your fingers with a relaxed wrist. This keeps the movement smooth and efficient.

Advantages of error avoidance

Why is it so important to avoid these mistakes? Correct technique not only ensures more effective training, but also helps to prevent injuries. You will make faster progress and experience rowing as an enjoyable and sustainable sport. The learning curve is also steep at the beginning and you will usually experience a sense of achievement very early on. Later, when the technique can be refined further and further, the curve flattens out. Changing small nuances in the technique is then no longer as easy as it was at the beginning. In the five critical mistakes video, I explain the most important points you should pay attention to when rowing so that your technique works.

How the AUGLETICS Eight Style rowing machine helps

The AUGLETICS Eight Style is the ideal rowing machine for perfecting your technique. The integrated Virtual Trainer gives you visual feedback on your posture and helps you to correct mistakes in real time. This way, you can ensure that you keep to the correct sequence and optimise your movement. The device also allows you to easily adjust the resistance so that you always train in the ideal range.

The compact design and the quiet magnetic brake make the AUGLETICS Eight Style is the perfect choice for beginners and advanced users who value high-quality training. The innovative technology helps you to avoid typical mistakes and get the most out of your training.

Conclusion: Row correctly, avoid mistakes

Rowing is a great way to train the whole body and improve endurance. However, as with any sport, correct technique is crucial to avoid injury and maximise effectiveness. By avoiding the most common mistakes, you will not only enjoy rowing more, but you will also make faster progress.

To put theory into practice, watch my video "The most common rowing mistakes". Here I explain all the important points in detail and show you how you can improve your technique. With the right knowledge and the right equipment, such as the AUGLETICS Eight Stylenothing stands in the way of successful training.

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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