The Concept2 Rower is the ultimate “truth teller.” It doesn’t care how strong your arms are if your legs aren’t driving the movement. Mastering Rowing Technique is essential for maximising your performance.
Many athletes dread the rower because they feel it in their lower back or they gas out in the first 250m. This is almost always a Rowing Technique problem, not a fitness problem. If you row efficiently, the rower becomes a place to recover, not a place to die.
Here are the 3 secrets to mastering the erg:
Understanding the fundamentals of Rowing Technique can significantly improve your performance.
1. The Power is in the Legs (The 60-30-10 Rule)
Rowing is a horizontal jump. If you try to pull the handle with your arms before your legs are extended, you are wasting the strongest muscles in your body.
- The Secret: The power distribution should be 60% Legs, 30% Back (lean), and 10% Arms. Drive through your heels until your legs are straight, then lean back, and then pull the handle to your chest.
2. Slow Down the Recovery (The 1:2 Rhythm)
The “recovery” is the part of the stroke where you slide back toward the monitor. Most people rush this, which raises their heart rate and kills their power for the next stroke.
- The Secret: Your drive should be fast and powerful, but your recovery should be twice as long as the drive. Think “Power… and breathe, breathe.” This 1:2 rhythm allows your muscles a split second of rest and ensures you are braced and ready for the next big leg drive.
3. Order Matters: Hands, Hips, Knees
When moving back toward the monitor, many people bend their knees too early, forcing them to lift the handle over their knees. This ruins your posture and stresses your back.
- The Secret: On the way back in, follow this exact sequence: Hands away, Hips hinge, then Knees bend. This keeps the chain in a straight line and ensures your back is protected and your hamstrings are loaded for the next pull.
Work the Machine, Don’t Let it Work You
Rowing is a skill. Spend your next Engine class focusing on the 1:2 rhythm and the leg drive. When you master the mechanics, those 500m repeats will feel like a breeze.(Just kidding, they will still suck!!)
Book a Discovery Call today with one of our team!
Let’s discuss your goals and refine the technical efficiency that separates the good athletes from the great ones.
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