The Dynamic RowErg requires more precise focus while rowing. This video covers precise timing at the catch, more powerful rowing, reduced return tension in the handle, and stroke rate.
Rowing is a natural motion and most people pick it up quickly with instruction and/or spending time focusing on technique. Have someone watch you row, comparing your body positions to those shown in the video below. Don’t pull too hard until you are comfortable with the technique fundamentals.
How it works: The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.
Here we review common technique challenges, how to address “problem” areas to be more effective, and show you some drills for practicing better rowing technique.
The common errors are broken up into three groups—arms/grip, back, and legs.
Common Rowing Error: Bending Arms Too Early
Rowing engages the large muscles groups of the legs. For a strong stroke, initiate the stroke with the legs, not the arms.
Common Rowing Error: Overgrip, Wrists and Holding the Handle
A tense grip on the handle can hurt your wrists and forearms. Wrap your fingers comfortably around the handle with your thumbs underneath. Wrists should stay flat and relaxed throughout the entire stroke.
Common Rowing Error: Lunging at the Catch
Diving forward or reaching too far forward is a weak position to start the rowing stroke and can reduce the effectiveness of your leg drive. Prepare the body position early in your rowing stroke.
Common Rowing Error: Lifting with the Back
Push with your legs early in the stroke sequence. The shoulders and legs should move together to initiate the stroke.
Common Rowing Error: Finding the Right Layback and Length
An extreme layback is a weak position; it doesn’t contribute powerful length to your stroke. Engage your core to find a powerful and comfortable finish.
Common Rowing Error: Bending Knees Early
If your knees come up early, it’s hard to get your hands up and over them. This feels like “rowing over a barrel”; your hands have an obstacle in the way. Hands clear the knees before the knees bend on the recovery.
Common Rowing Error: Rushing the Slide and Finding Rhythm
On the drive, accelerate the handle as your “jump” off the footstretchers. Use the recovery part of the stroke to relax before your next stroke.
Once you feel comfortable with your rowing technique, you’ll want to start rowing with greater intensity. This video shows how to row with more power and explains the relationship between power and stroke rate.
These drills can help you refine your rowing technique on an indoor rowing machine. Each drill focuses on a different part of the rowing stroke. These are excellent drills if you are new to rowing and want to break the technique down into parts. Experienced rowers can also use the drills as a warm-up to help “remind” your muscle memory what the correct motions are.
Learn the proper stroke sequence by practicing rowing with just arms and body. The legs move only after the arms reach out and the body swings forward.
Try pausing your stroke to make sure your legs, back and arms are moving in the correct sequence. Then blend these to create a fluid motion.
For effective rowing, spend less time on the drive and more time on the recovery. This can improve the work to recovery ratio of your stroke. In this video, you’ll see that she finishes the drive during the count of 1, and then recovery on counts 2–4.
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Please Note:
The sum of the above is listed on the UPS charges as “Brokerage Fee.” Refer to the following chart for a breakdown.
All orders to Canada that total more than $0 USD will be shipped via UPS International Standard Service. Shipping costs displayed on this site for Canada do not include Canadian taxes or brokerage charges collected by UPS Canada. All shipments to Canada are subject to these additional fees.
Your shipment will be subject to the same sales and/or goods and services taxes that the province or territory to which you are shipping typically collects. The amount of tax assessed will be based on the total value of your order. Please refer to your local and federal tax authorities if you have questions on these rates.
Please Note:
The sum of the above is listed on the UPS charges as “Brokerage Fee.” Refer to the following chart for a breakdown.
All orders to Canada that total more than $0 USD will be shipped via UPS International Standard Service. Shipping costs displayed on this site for Canada do not include Canadian taxes or brokerage charges collected by UPS Canada. All shipments to Canada are subject to these additional fees.
Your shipment will be subject to the same sales and/or goods and services taxes that the province or territory to which you are shipping typically collects. The amount of tax assessed will be based on the total value of your order. Please refer to your local and federal tax authorities if you have questions on these rates.
Please Note:
The sum of the above is listed on the UPS charges as “Brokerage Fee.” Refer to the following chart for a breakdown.
