Rowing is a full-body workout that utilizes 85 percent of your muscles with every stroke. It is an ideal exercise for attaining flexibility and core strength, providing you strong and toned muscles.
You must consider rowing exercise if you are looking for an efficient fat-burning exercise. It helps burn around 300 calories in 30 minutes of rowing.
You may perform the exercise at a local gym or even at home if you have the right equipment. You may choose one among plenty of rowers available on the market, suiting your requirements.
However, you must know the correct technique to perform the exercise effectively. Many people join rowing classes to learn the right technique. You would not need to spend your energy and money on a class if you follow these tips to get better at rowing. So, read on to learn more about it.
- Avoid Tight Grip On The Handle
Many people hold onto the handle so tightly that it leads to aching forearms and tearing up their palms. While rowing, make sure that you have a loose grip on the handle. It should be just tight enough to not drop the handle.
- Make Your Legs Do Most Of The Work
Rowing is a leg-dominant sport where legs perform most of the work. You might think that it requires a lot of arm strength to get rowing right. But in reality, it’s the legs that do all the work since they are much stronger than arms.
As you pull with your arms and come forward on the slide, the movement of your legs and hips should drive the stroke. It is not to say that you will get it right the very first time. But as you practice, you will master the technique of driving with your legs and hips.
Further, your elbows should remain straight as you drive the legs. If your arms are bent, it will make you lose strength in your legs.
- Be Seated Tall And Slightly Backwards
Having the right posture holds great significance during your workout. The same goes for rowing exercises as well. Many people neglect this aspect and focus on getting other things right.
If you push yourself up during rowing, you might get off your seat and end up onto the rail. When rowing, make sure that you do not lock your back as you would require it for pushing through. You might lose some strength if you lean forward or backward too much.
Thus, you should sit tall but slightly backward for maximum power during the stroke. Also, during the stroke, keep your chest lifted upwards. Stay relaxed while you are rowing and maintain a good posture.
- Get The Pulling Technique Right
Getting the pulling technique right is one of the important aspects of rowing. If done wrong, it may result in an injury.
You must aim at finishing the stroke below your pecs and near the sternum. Taking it too high might cause you injury, rendering the workout ineffective.
Also, make sure the chain stays in the center of the rectangular box and as you pull it should make a straight line right below your sternum. So, be sure to improve your pulling technique to stay safe during the exercise.
- Maintain A Steady Movement
Maintaining a steady and consistent movement is key to an efficient rowing exercise. You must strive to achieve smooth movement on the machine. If you are thinking that you can achieve it in a few sessions, then you are wrong here.
Practice will give you hold of the exercise. That is the only way to go. Keep practicing and make progress over time.
You will feel your muscles stronger than before. Also, with practice, you will notice yourself maintaining a consistent and steady movement during rowing. So, keep at it!
- Strengthen Your Core
Experts suggest that an efficient rowing technique is maintained with increased core strength. Therefore, it is important to perform exercises that strengthen your core.
You may incorporate various new exercises in your workout routine to keep your core strong. Core exercises, such as press-ups, dumbbell exercises, sit-ups, barbell exercises, planks, and side-planks will help you gain core strength and build stronger muscles. Consequently, it will enable you to perform the rowing technique efficiently and make the most out of it.
So, follow these tips to become an efficient rower. Now that you are aware of the techniques, it is time to get rowing!