Indoor rowing technique

[Ash14054]

While indoor rowing is a great winter sport to keep you in shape between fall and spring season, it is important to understand proper form so you do not injure yourself. If you are new to rowing, strap your feet into the stirrups and be sure to wear socks and shoes. You will start at the catch with your shins perpendicular to the floor. Your shoulders should be just in front of your hips. The next step is called the drive. Maintain a straight back and tight core so all the initial power is being created by your legs. When your legs are nearly fully extended, keep your back straight and core tight and hinge your hips back until your back is perpendicular to the floor. As you reach this point, bend your elbows and pull your arms to your chest. Once your hands are nearly to your rib cage, you are at the catch. On the water, you would push the oar or oars down to clear the water but this is not applicable on an ergometer because this will reduce tension on the cable and you will lose power. The final step, the recovery, requires you to begin to straighten your arms. When they are almost fully extended, hinge your hips forward. Once the handle is clear of your knees, begin to roll your knees forward. Remember to keep your back straight and core tight so you do not lose power and allow your momentum to help you during the recovery.