Rowing machines are an incredible way to get in a full body cardio workout. But, are you getting the most out of those workouts? By doing your rowing machine workouts properly, you may not only achieve better results, but also save time and avoid injury. Here’s a number of rowing machine workout mistakes and how to avoid them.
Rowing Workout Mistakes #1: Not Checking the Damper Setting – The damper setting is that lever on the side of the flywheel (for example, on a Concept2 rower). If the lever is on a higher setting, you’ve got the resistance level let too high, and your rowing machine will feel more like a heavy rowboat.
It’s better to work on your form at a lower resistance level, then add resistance slowly if you find your workouts are too easy.
Rowing Workout Mistakes #2: You Are Hunching Your Back – Simply put, if you’re hunching your back, you’re not getting the most out of your workout, while adding unneeded strain to neck and back. If you find yourself hunching your back at work, you’re probably hunching your back when you workout as well.
Sit up straight without hunching your back, and engage your core muscles to keep your posture straight. You’ll also do a great job of workout your core & abs out as well!
Rowing Workout Mistakes #3: Doing Everything At Once – It may seem like the best way to work out on your rowing machine, is to work your arms and legs at the same time. But, this puts too much strain on your upper body.
Instead, think of a rowing machine movement as a three step process. Step 1: Push with your legs. Step 2: Now that your legs are straight, pull your arms to your chest, right below your ribs. Step 3: Reverse and repeat.
Rowing Workout Mistakes #4: Forgetting Your Legs Setting – Rowing is more than just pulling & rowing with your arms. You may get a great upper body workout, but when you forget to use your legs for that first step, you can really hurt yourself as well.
Instead, remember that 60 percent of your effort should come from your legs, 20 percent from bracing your posture with your core muscles, and the last 20 percent from your upper body.
Rowing Workout Mistakes #5: Rushing Your Workout – If you find that when you’re rowing, your butt hits your heels, you’re moving too fast. And, when you row too fast, your movements are probably pretty jerky, so you’ll find your not getting the most out of your workouts.
Make sure you’ve tightened up your core muscles, slow down, and pay attention to your strokes. Do them in a 1:2 count – one count when you pull back, two counts as you return to a starting position.
Rowing Workout Mistakes #6: Pushing Your Legs Too Hard & Too Fast – If your butt shoots out ahead of the rest of your body, you’re pushing too hard, too fast with your legs, with the rest of your body fighting to keep up. Not only can this cause injury, it makes for a very inefficient stroke.
Instead, tighten up your abs, which connect your legs and arms together with the rest of your body.
Rowing is a great low impact workout, and with these tips, you’ll have a safer, more efficient workout as well. And, if you’re looking for that perfect, pro-quality rowing machine for your home workouts, stop into any of Fitness 4 Home Superstore’s three Phoenix area locations!
