Just like working out with any other exercise equipment, the rowing machine technique involves some skill, and learning how to row will take some time to master. If you're new to indoor rowing, the rowing motion may seem unnatural and difficult to learn, and you'll probably make mistakes as you row. It's important to learn how to use a rowing machine properly, because you'll experience immediate benefits from the exercise, reduce your chances of unnecessary injuries, and you're bound to enjoy working out with an indoor rower if you're doing it right in the first place!
The rowing motion should appear to a smooth, rhythmic action when it's performed properly, however, errors in the rowing technique can occur during the motion that can place you under needless risk of injury. Here are 3 common rowing mistakes, and how to correct them:
Mistake #1: Leaning Back Too Much at the Finish of the Rowing Technique
This happens when you're rowing on an indoor rower and your body leans too far back at the end of the row (with your legs extended and the handle of the rowing machine pulled towards your body). It will appear as though your back is straightening itself out.
To correct this, simply focus on keeping an upright posture, leaning back slightly so your shoulders are just behind your pelvis at the end of the rowing motion.
Mistake #2: Hunched Over at the Beginning of the Rowing Motion
Being hunched right before you pull the handle of the rowing machine can make you susceptible to back injuries. In this position, your arms are extended, your back is curled forward, and your head is looking down, making it appear that you're trying to curl up into a ball.
By keeping your head up while looking forward, and focusing more on keeping a strong, upright posture can correct this mistake.
Mistake #3: Hunched Over at the End of the Row
This rowing technique mistake tends to happen if you're already in a hunched position at the beginning of the motion (see mistake #2). Your body and will be curled forward at the end of the row while your arms and the handle of the rowing machine is pulled toward your body. Again, the hunched position during any points of the rowing stroke can make the user susceptible to back injuries.
The key to fixing the hunched over position is posture. Your sitting up straight, shoulders pulled back, while keeping your head up and eyes looking forward during the end of the rowing technique will can correct this problem.
