rowing machine
dynamic exercise
cues
- relaxed at catch
- shoulders before hips from catch
- shins vertical at catch
- grip loose at catch
- start drive by pushing legs, not pulling arms
- drive heels into the stretchers
- pull after hands clear knees
- pull to below ribcage, wrists flat
- return arms first, then body, then legs
common mistakes
- bent wrists
- bent arms at catch
- flare elbows at top
- lunge forward at catch
- lay back at catch
- lean too far back at end of drive (past 11 o'clock)
- bend knees too early in recovery (chain not level)
- rush the slide
- over-compress (shins beyond vertical)
- shooting the slide (extending legs without body)
sources
- Concept2: Correct Rowing Machine Technique, Improve Your Rowing
- Concept2: Common Rowing Technique Errors on Indoor Rowing Machines