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Correct posture when rowing: how to do everything right

5 December 2024

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FROM Lars Wichert

Correct posture when rowing: how to do everything right

Rowing is one of the most effective full-body workouts around, but as with any sport, it's all about technique. Correct posture ensures that you achieve the best possible results while avoiding injury. But what exactly is the right posture for rowing and how can you avoid typical mistakes? I am Lars Wichert, three-time world champion and two-time Olympian. In the 13 years I've been part of the national team, I've learnt a lot about the sport of rowing, primarily how to teach technique. As a sports scientist, I know what the most common problems are that can occur when learning a sport. As a former rower, I have exactly the knowledge you need for good rowing technique. In this article, you will learn everything you need to know to keep your posture when rowing - literally. I'll also give you mnemonic devices to help you practise the technique, as you probably already have the tools on board.

Why is the right posture crucial when rowing?

Good posture is the key to successful and safe rowing training. Rowing uses up to 85 % of your muscles and strengthens both the large muscle groups such as legs, back and arms as well as the deep stabilisers. However, if your posture is not correct, inefficient movements and, in the worst case, back and knee pain can be the main consequences. For beginners in particular, typical mistakes such as a slouched sitting position or an incorrect sequence of movements often lead to strain on the lower back. With the right technique, you can avoid these problems and get the best out of every stroke and your training.

The basics of correct posture

Good posture starts even before you take your first rowing stroke. Sit upright on the rowing seat, but the tension should not be too great. A mix of tension and a loose "potato sack" would be ideal. You can also pull your shoulders up to your ears and let them drop as you exhale. You could now be in a loose but upright position. Make sure that the ball of your foot is roughly on the angle of the plank and that the foot strap runs over it. Hold the handle loosely but firmly in your hands.
 

The rowing stroke itself is divided into three phases:

1. the draught: Start with a leg kick. Meanwhile, the upper body is fully engaged and is moved backwards in parallel with the leg kick. The arms are stretched in the first phase of the leg kick. When the hands pass the feet, the upper body comes into play. Swing your upper body backwards and pull your arms evenly towards your chest. The elbows should pass the body and be in a relaxed position. This means no extremely close to the body and no bending. The pulling movement ends below the ribcage when the handle touches the body.

2. the reserve: In this position, maintain tension in the back while the shoulder axis is behind the hip axis. This means that your upper body is slightly stretched backwards and your shoulders are relaxed. Make sure that you do not bend forwards, but keep your posture stable. Look towards the display.

3. pre-rolling: Stretch your arms first. After the first initial movement of the arms, the upper body follows simultaneously. The shoulder axis passes the hip axis. Once the arms have reached a natural extension, start the forward rolling movement. The movement should be smooth and rounded - the mnemonic "hands, upper body, roll up" helps here. The roll-up is performed by pulling the feet on the foot strap, so that it is more of a pulling forward than a rolling forward.

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An important tip: Check your posture regularly during training. A short 'body scan', in which you consciously pay attention to the position of your back, arms and legs, can work wonders. The mnemonic devices, which I will come back to later, also help here.

Common mistakes and how to avoid them

Even experienced rowers make mistakes in their posture from time to time. One of the most common is not following the sequence of movements. The knees often get in the way or the upper body is leant too far back. The solution? Practise the sequence "hands, upper body, roll up" until you can do it in your sleep.
Another problem is slumping backwards. Here it helps to imagine that there is a pin stuck in your back, which makes you stay upright. Keep your chest slightly pushed outwards and tense your torso to achieve a stable end position.
There is often a lack of tension in the front inversion movement so that the thrust is not transferred efficiently to the grip via the legs. Make sure that the pressure is transferred directly from the foot via the legs to the grip. If you kick your legs and the rolling seat moves, but the grip remains almost in the same place, then you know that there is a lack of tension. This is also known as "pushing the box".
 
In this video, I explain the five most common mistakes and how you can correct them: "5 mistakes you should avoid on the rowing machine! Lars shows you how to row properly!"

The importance of the viewing direction

Your direction of gaze has a significant influence on your posture. If you look down when rowing, your upper body automatically slumps. If you raise your gaze too much, on the other hand, you tend to fall into a hollow back. The ideal line of vision is slightly above the display. This helps you to stay upright and maintain tension in your back. Try it out if you like. The line of vision doesn't just play a decisive role when rowing. In everyday life, too, you often encounter situations where the direction of your gaze controls your body axis or your actions. For example, if you are cycling round a tight bend and realise that your speed was a little too fast, you should still try to look towards the end of the bend instead of into the bend. This is because, if you look towards the end of the bend, you are holding your position to negotiate the bend. However, as soon as you look into the bend, your bike will straighten up a little and you will no longer be able to master the bend. 

Helpful mnemonic bridges for a better posture

Mnemonic devices can be very helpful in internalising the correct technique. Many movements are stored in your movement biography. However, you sometimes find it difficult to use them for a specific movement. It's like having a toolbox that contains all the tools, but at one moment you don't know what to use the pipe wrench for, for example. That's why I'm giving you some helpful mnemonic devices that can help you when rowing and implementing the movement. Of course, you can also build your own mnemonic bridge as long as it fits the movement.

  • Throwing a boccia ball: Imagine throwing a bowling ball forwards with a loose arm. This helps to release tension in the shoulders and keep the arms relaxed. The movement is mainly for the front return, when you reverse from the forward roll into the pulling movement.
  • Tug of war: Pull yourself backwards over the handle as you would in a tug-of-war. This will ensure that you transfer the force evenly from your legs and back. Feel the tension behind the rope.
  • Potato sack: Sit as stable as a sack of potatoes on the roller seat. Your weight should be evenly distributed without you tensing up or slumping.

You can find more tips and mnemonic devices in my video: "Improve your rowing technique with the "mnemonic bridges" of our Olympian Lars"

Tips for beginners 
For beginners: Start with a low stroke rate of 19 to 21 strokes per minute (SPM) and choose a moderate resistance. The most common mistake is to set the resistance too high, which impairs your technique. Keep the sessions short at first (10 to 15 minutes) and build up slowly. The cleaner your technique is right from the start, the more effective your training will be. Keep an eye on your 500m average. The cleaner your technique, the easier it will be for you to ride just as fast at a low frequency as at two to four strokes more per minute. It is a sign of effectiveness if you manage to develop a good ratio of power per stroke with a frequency between 19 and 21 SPM.

The right rowing machine for the perfect rowing posture

The AUGLETICS Eight Style is an excellent Rowing machineto learn the right posture and technique - and this is not only due to its high-quality workmanship, but above all to the support provided by the integrated Virtual Trainer. This visual feedback system is like a personal coach that shows you what you can improve in real time. During training, the Virtual Trainer analyses your movement sequences and provides precise feedback if, for example, you don't keep to the sequence or need to correct your upper body posture. This is an invaluable aid for beginners in particular, as it allows you to avoid typical mistakes such as the wrong sequence of movements when pulling through and the wrong roll-up at an early stage. The best thing about it is that these tips are shown directly on the large, clear touchscreen display without interrupting your training flow. This helps you internalise the correct technique more quickly and ensures that your training is both effective and targeted. So if you are looking for a rowing machine that actively supports you in perfecting your posture, the AUGLETICS Eight Style an ideal choice.

AUGLETICS Eight Style
AUGLETICS Eight Style rowing machine with display for interactive home training

2.790,00 EUR

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Quiz: Is the rowing machine right for you?

Conclusion

The right posture when rowing is crucial for effective and safe training. It not only ensures better performance, but also protects you from injury. With a little practice, helpful mnemonics and regular checks, you can quickly improve your technique and realise your full potential. Rowing machine to the full. If you're still unsure whether rowing is the right sport for you, why not take the quiz here or follow one of my other videos, which will answer your last remaining questions and inspire you to perfect your technique. Your back will thank you for it!

About the author

Picture of Lars Wichert

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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