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Rowing technique for beginners: how to row correctly on the rowing machine

24 October 2024

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FROM Flavio Holstein

Rowing correctly and rowing technique on the rowing machine: how it works

Rowing is one of the most effective full-body workouts that builds both endurance and strength. It works almost all muscle groups while protecting your joints at the same time. However, as with any sport, it's all about the right technique. Correct rowing technique ensures that you not only achieve the desired training results, but also avoid injuries.

In this article, you will learn how to row correctly and what is important when it comes to technique. Our two-time Olympic champion Karl Schulze shows you the most important steps in the video and gives you valuable tips. Finally, you can take an interactive quiz to test whether rowing is the right sport for you.

The rowing technique: The motion sequence

When rowing on the Rowing machine there are two central phases: the Draught and the Pre-rolling. The pull-through is the powerful backward movement, while the pre-roll is the preparation for the next rowing stroke. The correct sequence of movements is crucial to avoid injury and to get the full benefit of the training.

1. the draught: the strength phase

The pull-through is the phase in which you work with strength and pull the rowing handle towards your body.

Starting position: You start in the Display - i.e. the front position in which your legs are bent, your upper body is slightly tilted forwards and your arms are fully extended.
Legs first: Firstly, powerfully straighten your legs. The arms and upper body remain unchanged.
Upper body follows: As soon as your legs are almost straight, lean your upper body slightly backwards.
Arms at the end: Finally, bend your arms and bring the handle of the rowing machine to your body. Make sure that the handle is just below your chest and that your elbows remain close to your body.

2. the pre-rolling: The preparation

The pre-roll is the phase in which you prepare for the next rowing stroke. The main focus here is on a fluid and controlled movement.

Stretch your arms: Firstly, extend your arms forwards so that the rowing handle is over your knees. This is important to prevent the handle from hitting your knees.
Tilt your upper body forwards: Once your arms are stretched, lean your upper body slightly forwards. Your back remains straight and stable.
Tighten legs: Finally, pull your legs up and roll back into the Displaythe starting position for the next draught.

The items: Display and reserve

When rowing, you move between two important positions: the Display and the Reserve.

Display: In this front position, your legs are bent and your calves are almost perpendicular to the floor. Your arms are stretched and your upper body is tilted slightly forwards. This position is the starting point for the pull-through.

Reserve: You reach the back position after the pull-through. Your legs are fully extended, your upper body is tilted slightly backwards and your arms are pulled up, the handle of the rowing machine is close to your lower chest.

The right rhythm: regularity is crucial

Rowing not only requires strength, but also a steady rhythm. In his video, Karl Schulze emphasises the importance of a controlled movement sequence based on a 1:2 ratio. This means that you need around one second to pull through and around two seconds to roll forward. This even movement ensures that you not only train effectively, but also last longer without tiring prematurely.

Common mistakes and how to avoid them

Even experienced rowers sometimes make mistakes in their technique. Here are some of the most common mistakes and tips on how you can avoid them:

Pre-rolling too fast: A common mistake is to roll forwards too quickly. This causes you to lose control of the movement. Make sure that you roll forwards slowly and in a controlled manner.
Bumping the knees: Sometimes the hands or the handle hit the knees if the arms are not stretched soon enough. Remember: stretch your arms first before you tighten your knees.
Wrong attitude: Make sure that your back remains straight throughout the entire movement to avoid back problems.

Olympic technique: Karl Schulze explains the perfect rowing technique

In this video, our two-time Olympic champion Karl Schulze shows you how to perform the perfect rowing technique on the rowing machine. With his valuable tips, you can ensure that you get the most out of your training and avoid typical mistakes.

Note: In this video, Karl is sitting on an older model of the AUGLETICS Eight Style. The current model has been further developed and features a larger monitor, among other things.

The perfect rowing tempo: the right stroke frequency

In addition to the right technique, the tempo is also crucial. For effective training, the stroke frequency should be between 20 and 22 strokes per minute. This allows you to take long, powerful strokes and ensures that you work your entire body without tiring too quickly.

A tip from Karl: "Long, even strokes are the key to successful rowing training." This means distributing your strength evenly and making sure you row in a calm and controlled rhythm.

Is rowing the right sport for you?

Not sure if rowing is right for you? Rowing offers numerous benefits: It strengthens the back, promotes endurance and is easy on the joints. But not everyone feels comfortable on the rowing machine. With our interactive quiz, you can test whether rowing is the right sport for you.

Conclusion: Success with the right technique

Rowing is one of the most effective sports there is - if you master the technique. With the right rowing technique, you can improve your performance, minimise the risk of injury and enjoy an intensive full-body workout. Let Karl Schulze inspire you and take your rowing training to the next level!

Regardless of whether you are a beginner or an experienced rower, the basics of rowing technique remain the same: controlled pull-through, smooth forward roll and the correct position in the out and back position. With these tips and Karl Schulze's video, you'll be well equipped to get the best out of your rowing machine. And read our article ,,Rowing the right way: How to get the best out of your rowing machine" read through.

About the author

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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