Rowing Machine, How to Guide

I had a request a week or so ago about how to use this type of rowing machines:

http://www.fitnessequipmenthire.co.uk/images/profRower-lrg.jpg

There are a couple of stages which you have to go through:

Stage 1: The set up

Once you have sat down on the rower place your feet in the foot pads.  The bottom of your shoes should be resting at the bottom of the foot pads.  After this, make sure you fasten the straps around your shoes.  Generally it is best to have the fastening strap around the middle of your shoe.  This may mean you have to move the foot pads depending on your shoe size.

Stage 2: What resistance?

Most rowing machines have variable resistance.  The higher the resistance the harder it is.  Therefore, if you are just starting out it is best if you use a lower resistance such as 2.

Stage 3: Gripping the handles

Make sure your grip is strong, but relaxed.  If your grip is too firm, then this will lead to faster fatigue.  I recommend an overhand grip.

Stage 4: Time to start the row

There are three main phases of the actual row.  These are:

1.       The Catch

a.       Sitting close, extend your arms to hold the handle

b.      Make sure the seat is forward and your shins are vertical

2.       The Drive

a.       Extend your legs and push off the foot pads

b.      Keep your abs tight and have straight arms and back

3.       The Finish

a.       Make sure you pull the handle into your abdomen and your legs are fully extended plus lean slightly back at the hips

b.      Now start extending your arms back and then lean your upper body forward

c.       Slowly bend your knees and slide forward on the seat to start again

Here is a video of me on the rowing machine:

 

Some tips:

·         Take it slow until you get the technique right

·         Always work within your limits, rowing is hard as it works everything J

·         Try and keep the chain as flat as possible, if it wobbles up and down you have too much movement in your stroke

·         Keep it fun

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