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Rowing the right way: How to get the best out of your rowing machine

13 November 2024

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FROM Flavio Holstein

Why it is important that you row correctly

Rowing is a real all-round workout - you train almost all major muscle groups and improve your endurance at the same time. But as with all sports, technique makes all the difference. If you have the right rowing technique, you can protect your joints, avoid overloading and get the most out of your training. With the right sequence of movements and a little patience, you will realise how much fun it is to row on the Rowing machine to give it your all. In our video, two-time Olympic champion Karl Schulze explains how to do everything right when rowing.

The ideal movement sequence on the rowing machine: how to row correctly

You may have already guessed it: a clean rowing stroke consists of a fluid alternation of power and control. Basically, a complete stroke is divided into two phases - the follow-through and the pre-roll.

  • Draught - The power phase: Here you bring power to the Rowing machine! This phase is crucial to challenge your muscles.
  • Legs first: In the starting position, your legs are bent, your arms outstretched and your upper body slightly tilted forwards. Start by pushing off powerfully with your legs while keeping your upper body and arms stable.
  • Upper body follows: As soon as your legs are almost straight, lean your upper body slightly backwards.
  • Arms at the end: To finish, bend your arms and pull the handle of the rowing machine just under your chest. Your elbows should remain close to your body.
  • Pre-rolling - The preparationAfter the pull-through, roll back into the delivery in a controlled movement.
  • Stretch your arms: Firstly, stretch your arms forwards so that the handle does not catch on your knees.
  • Tilt your upper body forwards: Now lean your upper body slightly forwards, making sure your back is stable and straight.
  • Tighten legs: To finish, pull your legs back into the extension - ready for the next powerful move.

Karl trains on a rowing machine with a view of a lake.

The central positions in rowing: Outreach and back position

You move back and forth between the outreach position and the back position throughout the rowing workout. In the outreach position, you are in front - your legs are bent, your arms are stretched and your upper body is tilted forwards. This is the starting position for the pull-through. In the back position, the end point of the pull-through, the legs are fully extended, the upper body is slightly tilted backwards and the arms are bent, with the grip close to the chest. These two positions form the basis for an effective movement on the rowing machine.

The right rhythm: Why regularity is crucial

A common beginner's mistake is to ride too fast or uncontrollably on the Rowing machine to train. In fact, the secret lies in the balance between power and rest. A good rhythm follows a 1:2 ratio - this means that you perform the powerful pull through in about one second and take two seconds for the controlled roll forward. This steady movement ensures that you not only strengthen your muscles, but also train your endurance without exhausting yourself too quickly. In our video, Karl Schulze clearly explains how you can use this rhythm to create long, even strokes and therefore train efficiently and save energy.

Common mistakes and how to avoid them

Even experienced rowers sometimes make mistakes. Here are the most common ones and how you can avoid them with ease:
 
  • Pre-rolling too fast: A common mistake is to roll too quickly into the delivery. This causes you to lose control and the movement becomes unsteady. Make sure that you roll forward slowly and evenly - this will keep you stable and in control.
  • Bump kneesSometimes the hands or the handle hit the knees if the arms are not stretched soon enough. Tip: Stretch your arms first before you tighten your knees.
  • Round backA round back can not only cause back pain, but can also impair the efficiency of your training. Keep your back straight and stable at all times.
 

In the past, training on the Rowing machine Often a little "old-school" - after training, for example, you had to measure your pulse manually by feeling your carotid artery and counting the strokes in 15 seconds. Today, we've moved on: modern rowing machines like the AUGLETICS offer you heart rate monitors and heart rate monitors so that you can train in the optimum range at all times.

The video with Karl Schulze: Learn to row properly from a pro

Our video with two-time Olympic champion Karl Schulze is a must-watch for anyone who wants to perfect their rowing technique. Whether you're a beginner or have been rowing for a while, Karl's tips will help you avoid mistakes and get more out of your training. He clearly shows you the correct technique and gives you advice on how to recognise and avoid mistakes. You'll see that it's not that difficult to learn the perfect rowing technique if you know what's important!

The right stroke frequency: find your ideal tempo

In addition to technique, tempo is also crucial for your training on the rowing machine. An ideal stroke rate is between 20 and 22 beats per minute. This pace is perfect for long, powerful strokes and ensures that you challenge your entire musculature without tiring too soon. A tip from Karl Schulze: "Long, even strokes are the secret to successful rowing training." This allows you to use your energy evenly and last longer.

Is rowing on the rowing machine right for you?

If you're not sure whether training on the rowing machine is right for you, let us convince you of its many benefits. Rowing strengthens the back, promotes endurance and is easy on the joints - perfect for anyone looking for an intensive but gentle workout. With our interactive quiz, you can playfully test whether rowing is the right sport for you. Maybe you'll discover a new favourite workout for you!

Conclusion: Row correctly - and get the best out of every stroke

Rowing is one of the most effective sports you can do - provided you have mastered the technique. If you internalise the correct rowing technique, you reduce the risk of injury and benefit from an intensive full-body workout. The combination of control and strength is what makes rowing on the rowing machine so special and ensures that you train your endurance and muscle strength in equal measure.

Whether you're a beginner or have been training for years: with these tips and Karl Schulze's video, you'll be well equipped to get the best out of your rowing machine.

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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