#Rowing Technique Tutorials

This is what (almost) perfect sculling looks like… And the most important takeaways for you to start emulating this in your own rowing

How to properly use a rowing machine. Get the KINSMITH WM10 @walkingpad Join the 10th anniversary event on Walkingpad‘s official website to get a $1,000 flight ticket and enjoy a special anniversary offer — comment “Row” and I’ll DM you the link! #fitness #walkingpad10th #kingsmithwm10 #kingsmithrowingmachine

Comment “Technique” below for a form review. This is how pros row. For steady state rowing workouts at low stroke rate, you’re burning useless effort by punching your arms out on the return. It’s using your shoulders, and there is no need for that on the return. For sprints, yes, your hands have to go more “straight in and out”. But for long rows? Try this instead: ✅ Relax your arms down and out. No shoulder tension, keeping the handle low to the thighs ✅ As soon as the handle passes your knees, bend them, and slowly ✨ trickle ✨ your hands upwards to the catch. Watch any pro row and that’s what they do. And you should too! Coach Austin 🤘 . . . #row #rower #rowing #rowingform #rowingmachine

Are you making these rowing mistakes? 🚨 Don’t let poor technique slow you down in Hyrox! Here’s a quick breakdown of the most common rowing mistakes—and how to fix them: The Catch ❌ Incorrect Form: Heels lifting off the platform, back rounding, and shoulders hunched. ✅ Correct Form: Full foot on the platform, flat back, open chest, and relaxed shoulders. The Drive ❌ Incorrect Form: Legs fully straight while leaning over the knees. ✅ Correct Form: Legs extended with an upright body position. The Finish ❌ Incorrect Form: Leaning too far back, elbows flared, and pulling the handle to your collarbone. ✅ Correct Form: Slight lean back with elbows tucked and pulling the handle to the sternum. Mastering these key positions will make a huge difference in your Hyrox performance! • • • • • #rowing #rowingmachine #hyrox #hyroxtraininig #conditioning #cardio #technique #exerciseform #functionaltraining #onlinecoaching #personaltraining #cardiomachine

If you're struggling to feel connection / load on the end of the blade around the front end or you're just not quite rowing long enough, this drill is a great option to work on that. It doesn't have to be done full crew, you could start with 50% of the crew to get used to it and gain some confidence. Here's what I'd look out for: 1. Separation of arms/body/slide when backing down, to ensure the athletes get into the correct catch position. It's tempting when back down to just pull against the shoes with the arms bent and the hands too close to the body. 2. Blades to be under the water as the athletes the front - if not, they are going to pop out immediately as they get loaded up. 3. The sound / feeling of all athletes locking onto the foot stretcher together. 4. Strong and engaged trunk - the momentum of the boat will pull the athletes onto the foot stretcher, but will also make them feel like the handle is being pulled away from them. If the position is not strong, they will end up being pulled into a rounded position with the handle too far outside the boat. 5. To try and feel and be mindful of how the boat decelerates into the front, then try and do the opposite when accelerating it the other way. Basically, don't rush the push the other way. The biggest mistake you'll see with this is the athletes pushing too early and just tearing the water. There has to be some degree of slip here and it will look different in a heavyweight 8 compared to a lightweight double due to the momentum of the weight that's moving. If you're trying this for this first time then start slow and light, you could even begin with half slide just to get the feeling and the idea. When done well, this can be one of the most effective drills for the front end 🙏. #rowing #aviron #drills #technique

🚣‍♀️ Check out this fantastic indoor rowing technique transformation with @sarahdhayes ! Sarah is new to indoor rowing, but she’s a hard worker and made huge progress in just one session! Her technique was already decent, but now it’s much more efficient! 🔍 Key changes we focused on: 
➡️ Overcompression at the catch – Before, her knees were coming too far forward past her ankles. Now, her shins are vertical, giving her a stronger and more efficient position.
➡️ Handle height – She was pulling too low (waist height) instead of to her lower chest. Fixing this maximises stroke length, engages the back and arms, and improves posture.
➡️ Forward body lean – She wasn’t setting up properly for the next stroke, missing out on power. Now, she’s getting into a strong forward position for a more effective drive. 💡 Sarah’s big takeaway? Drive length is about how much the handle moves - not the seat! To help with overcompression, we used a resistance band on the monorail—great for reinforcing movement patterns until they feel natural! (You can see this in the after video). This small shift made Sarah’s rowing feel more comfortable and more powerful. In just three hours she was able to shave 8 seconds off her 1000m split! A huge well done, Sarah! Keep practicing, and I can’t wait to see your continued progress. 💪 Want to refine your own indoor rowing technique? Check out my website to book your transformation! (Link in bio) #IndoorRowing #RowingTechnique #RowingForm #ErgLife #Concept2

Using a rowing ergometer (row erg) properly ensures an effective workout while minimizing the risk of injury. Because we use this machine regularly, it is essential to learn how to use it correctly: 1. Start by adjusting the damper setting to a moderate level (typically between 3 and 5) and securing your feet in the straps so they are snug but not overly tight. 2. Sit up tall with your shoulders relaxed and grip the handle lightly, keeping your wrists straight. 3. Begin the stroke with the catch position: knees bent, shins vertical, arms extended, and torso slightly forward. 4. Initiate the movement by driving with your legs, engaging your core as your hips open, and then pulling the handle toward your lower chest. 5. Reverse the motion for the recovery phase: extend your arms first, hinge your hips forward, and let your knees bend as you slide forward for the next stroke. 6. Maintain a smooth, controlled rhythm, focusing on power during the drive and a steady return during recovery. Always keep your movements coordinated and avoid hunching your back or using only your arms to pull. Be sure to let the bar pass your knees before bending them - this is an important part of the recovery. Rowing is a great way to improve your conditioning and get a great cardio workout with low impact, and it requires proper technique for efficiency and speed. We are here to help! Just ask a coach to assess your technique 🙌🏼 #crossfit #crossfithonolulu #rowing #rowerg #rowtechnique #muscleandmotion #strengthandconditioning #concept2rower

Why is learning (or teaching) rowing so hard? 😅 Crabs. Flips. Out of sync. We’ve all been there. That’s why we built RowYak — a stable, face-to-face rowing kayak that anyone can enjoy from day one. 🚣‍♂️ ✅ Exceptionally stable ✅ Fun & accessible to all skill levels ✅ Face-to-face design (for social fun or instruction) Launching June 17 — Pre-order now & get FREE shipping! 👉 Link in bio @RowYakBoats #RowYak #RowingFails #Rowing #KayakFails #Sculling

”Suspending your weight“-What does that even mean? It‘s the key to unlocking maximum power in your rowing stroke. Done right it lets you outpace taller and stronger rowers by transferring force efficiently from catch to finish. The best crews make it look effortless because they‘ve mastered this Want more technical tips like this? Like this post and leave a comment about what you want to know more! Footage credit: @eamonglavin #edgerowing #rowing #rowingdrills #drills #training #worldrowing

🔥 FAST Sprints on the rower require SPECIAL technique! This is NOT the technique you’d use for any row longer than 2 minutes max! These tips are focused on peaking power for 10-30ish second sprints primarily! 🔥 Tip 1: don’t bend your legs up all the way! ✅ Focus on heels down, with about a 90 degree leg bend! 🔥 Tip 2: focus on MORE lean at the front! ✅ Peak power comes from the hip swing after the leg drive. Without a lot of lean forward, you’re gonna miss out on power! Think “11 to 1 o’clock” with your body! 🔥 Tip 3: don’t fall off the seat! ✅ Apply your force ONLY horizontally and try to “sit heavy” in the seat! 💪 Combine these tips with aggression and a high stroke rate, and you’re set to CRUSH any row sprint that comes your way! Now, DO IT! Coach Austin 🤘 . . . #row #rower #rowing #rowingispassion #rowingmachine #erg #rowingworkout #cardio #sprints #hyrox #crossfit #orangetheoryfitness

From the archives! I’m coming up on 6 years @hydrow and 6 years since I decided to train full time. As long as I’ve been coaching on the Hydrow screen, I’ve been learning alongside you. I do my best to practice what I teach: if you want to see progress, you have to show up. My progress hasn’t been linear, and there have been plenty of times I wished it was happening faster. Patience, perseverance, and the love I have for this sport has gotten me where I am today. Still on the road. Still a lot to learn. But looking back, I’m so proud to see how far I’ve come. 🌱 💪🏻 #rowing #row #rower #hydrow #progress #transformation #growth #strong #athlete #training #goals #reels

Body positioning is key to setting up power application on the drive. There’s no “right way” to go fast, but this is how I feel the most effective! #rowing #rowingmachine #crossfit #hyrox #concept2 #rowingtips #erg #ergtest #erging #row #crew #rowingtechnique #rowingworkout #howtorow