Rowing is a full body workout which combines strength, endurance and technique. Whether on a rowing machine or rowing on the water, with proper form you can maximise performance and prevent injuries. However, many beginners and sometimes even the experienced rowers make mistakes. These mistakes apart from reducing efficiency, put unnecessary strain on the body.
In this blog, we’ll cover the most common rowing machine mistakes and how you can avoid them.
Common mistakes to avoid during rowing exercise
When using a rowing machine, it's critical to maintain proper form for maximum effectiveness and to prevent injury. Here are five common mistakes to avoid during rowing exercise:
- Using Only Your Arms: Relying solely on your arms for rowing reduces efficiency and can lead to fatigue. Instead, initiate the stroke by pushing with your legs, then engage your core and finally pull with your arms. This sequence ensures a powerful and balanced stroke.
- Pulling with Arms Too Early: Starting the pull with your arms before your legs have fully extended disrupts the stroke's rhythm and reduces power. Focus on fully extending your legs before engaging your arms to pull the handle towards your torso.
- Bending Knees Too Soon During Recovery: During the recovery phase, if you bend your knees before your arms and torso have moved forward, the handle may have to manoeuvre around your knees, disrupting the stroke's fluidity.
- Collapsing Your Chest Forward: Slouching or collapsing your chest can lead to poor posture and potential back strain. Maintain a tall posture. Keep your chest up and shoulders relaxed during the stroke to promote better breathing and efficiency.
- Leaning Too Far Back at the Finish: Excessive backwards lean at the end of the stroke can strain your lower back and doesn't contribute to additional power. Aim to lean back only slightly, about 20–30 degrees, to maintain control and effectiveness.
Conclusion
By being mindful of these common errors and focusing on proper technique, you can enhance your rowing workouts and reduce the risk of injuries. While fitness is a great step toward wellness, unexpected health challenges can still arise. That’s why it’s wise to invest in a health insurance policy.
Consider critical illness insurance—it offers financial support when you need it most, giving you peace of mind as you focus on staying active and healthy.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.