How to Properly Use a Rowing Machine?
Are your legs slipping out of the straps? Or do you know whether you should lead with arms or legs? You are not alone. Better results need correct workout techniques. So, besides of rowing machine allows you to work out your entire body (arms, legs, and core), you still need a proper rowing machine technique. Remember, it is a handy workout machine only when used correctly.
In this article, we will highlight some of the proper rowing machine techniques that will help you gain better results. But before we head into these techniques, you should always wear appropriate exercise clothes so as not to affect your comfort while on a workout.
A rowing machine is one of the upcoming and trending workout machines. The surge in popularity of this workout machine is due to its effectiveness in delivering better results. The most important thing to note when using this machine is that “it is power, not speed.” It is not just trying to fling your body back and forth; instead, it is about doing it the right way.
That said, let’s now learn how to use the rowing machine correctly.
Effective ways to row on a rowing machine
To have a successful and safe workout on a rowing machine, then you need to move your body correctly. Here are some of the three primary rowing techniques to help you understand how to use the rowing machine.
Starting your rowing
- Properly lock your feet into the straps
Hey, are your legs slipping out of the straps? If yes, then you are doing this step wrong. This is basically the first step when using a rowing machine. Therefore, you should start by pulling the straps across the top of your foot. Ensure that you have properly secured them so that they are tight enough, and your feet can’t slip out of the footplate.
- Positioning, angling and pushing your body
After tightly strapping your feet, then it is time to place your body in the right position. Place your body at the “catch” (which is the starting position in rowing machine). After that, you will need to grab your handle firmly before you start pushing. Ensure your back is straight at all times then start pushing with legs, not the entire body or arms.
Note that, to work out your entire body, then you will need a sequential pushing technique that starts with legs, then your core, and finally, your arms.
Also, remember to keep your torso and arms in their original position and your back at 45 degress once your legs have straightened. Rowing machine uses:
- 60% of your legs muscles
- 20% of your core muscles and
- 20% of your shoulders or arms muscles
Completing the movement
So once your legs have straightened, you will need to practice arms isolation exercise. While holding your torso at 45 degrees, pull the handle towards and until it touches your chest by bending your elbows. By doing this, you will be working on your triceps and deltoids.
After this, you will need to return to your starting position. And to do this, you will need to start by extending your arms first. When your arms are back to their original position, then you can move your torso forward. Bend your knees gently while moving your torso forward until your back is in the original/starting position.
Rectifying common mistakes
To have a correct and effective workout means you will need to correct or avoid some of the mistakes you have been doing. The first mistake is the wrong settings. This is a common mistake for those who share or who use the gym’s rowing machine. This is because you will find out that someone had set a lower or higher setting that doesn’t fit your physique. So, ensure your set your gear accordingly, and if you are a beginner, a setting of 3 to 5 is suitable for you.
The second and common mistake is about engaging the right types of muscles while on a rowing machine. The fact is rowing machine engages your arms, legs, and core, thus doing it right is recommended. And since 60% of the movement involves legs, then you need to include your legs muchly when moving back and forth. While changing the angle of your torso from 45-0 degrees, you will be working your core.
The third mistake is bending your back while rowing. If you bend you back while rowing, then you are doing it all wrong. Your back needs to be straight at all times; thus, you should be aware of your posture while rowing. Finally, the final mistake is moving your legs and arms at the same time. I recommend that you start/lead with your legs, followed by your core and hamstring and then arms.
By following these tips, you will not only avoid injuries or sore shoulder but also you will gain significant results within a short time. So, let’s look at some of the commonly asked questions in order to understand it more.
Frequently asked questions (FAQ)
Q: What are the benefits of a rowing machine?
A: Just like any other workout machine, a rowing machine has a ton of benefits. These benefits include:
Calorie burning- this machine is considered one of the best workout machine due to its immense calories burning ability. It burns about 1000 calories per hour.
Q: What muscles do rowing machine workout?
A: This is a very common fitness machine among fitness professionals. Why? This is simply because it offers a chance to work out your entire body within one workout. So to understand what a rowing machine does to your body, you will need to know the muscles it works on. So it works on legs, core, arms, and shoulders muscles.
Q: What resistance type should I buy?
A: When it comes to choosing the type of rowing machine that fits you, the resistance is the first thing to consider. Choosing the right one is always hard, but what you need to know is there are four options to choose from.
- Hydraulic Piston
- Magnetic and
So it is better to compare and contrast them to know their pros and cons and their resistance. Otherwise, follow the above and enjoy the fruits of your daily rowing machine workouts.