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Correct Posture when Rowing: how to Do Everything Right

5. December 2024

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BY Lars Wichert

Correct posture when rowing: How to do everything right

Rowing is one of the most effective full-body workouts, but as with any sport, the right technique is crucial. A clean posture ensures that you achieve the best possible results while avoiding injuries. But what exactly constitutes the correct posture when rowing, and how can you avoid typical mistakes? I am Lars Wichert, three-time world champion and two-time Olympian. In the 13 years that I have been part of the national team, I have been able to learn a lot about the sport of rowing, primarily also the communication of the technique. As a sports scientist, I know which problems are the most common that can occur when learning a sport. As a former rower, I have exactly the knowledge that you need for a good rowing technique. In this article, you will learn everything you need to know to maintain posture while rowing – in the truest sense of the word. In addition, I will give you memory aids that will help you implement the technique, as you certainly already have the tools for it on board.

Why is the correct posture crucial when rowing?

Good posture is the key to successful and safe rowing training. Rowing uses up to 85% of your muscles and strengthens both the large muscle groups such as legs, back and arms as well as the deep-lying stabilizers. But: If the posture is not correct, inefficient movements and, in the worst case, back and knee pain can be the main cause of the consequences. Especially for beginners, typical mistakes such as a crooked sitting position or an incorrect movement sequence often lead to the load being placed on the lower back. With the right technique, you can avoid these problems and get the most out of every stroke and your training.

Basics of correct posture

Good posture already begins before you take the first rowing stroke. Sit upright on the rolling seat, but the tension should not be too great. A mix of tension and a loose “potato sack” would be ideal. For this, you can also pull your shoulders up to your ears and let them drop once as you exhale. Now a relaxed but upright position could be achieved. Make sure that the ball of your foot sits approximately on the angle of the foot stretcher and the foot strap runs over it. Hold the handle loosely but firmly in your hands.

The rowing stroke itself is divided into three phases:

1. The pull-through: Start with a leg push. Meanwhile, the upper body is fully engaged and is moved backwards in parallel with the leg push. The arms are stretched in the first phase of the leg push. When the hands pass the feet, the upper body comes into play. Swing the upper body backwards and pull the arms evenly towards the chest. The elbows pass the body and should be in a relaxed position. This means neither extremely close to the body nor angled. The pulling movement ends below the rib cage when the handle touches the body.

2. The layback: In this position, you maintain the tension in your back while the shoulder axis is behind the hip axis. The upper body is therefore slightly stretched backwards, you let your shoulders relax. Make sure that you do not hunch forward, but keep your posture stable. The direction of view is towards the display.

3. The roll-up: First stretch your arms. After the first starting movement of the arms, the upper body follows simultaneously. The shoulder axis passes the hip axis. When the arms have reached a natural extension, you begin with the roll-up movement. The movement sequence should appear smooth and round – the memory aid “hands, upper body, roll-up” helps here. The roll-up is done by pulling the feet on the foot strap, so that it is more of a pulling forward than rolling forward.

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An important tip: Check your posture regularly during training. A short “body scan”, in which you consciously pay attention to the position of your back, arms and legs, can work wonders. The memory aids, which I will go into again later, also help here.

Common mistakes and how to avoid them

Even experienced rowers occasionally make mistakes in posture. One of the most common is that the sequence of movements is not followed. Often the knees are in the way, or the upper body is leaned too far back. The solution? Practice the sequence “hands, upper body, roll-up” until you can do it in your sleep.
Another problem is collapsing in the layback. Here it helps to imagine that there is a pin stuck in your back that makes you stay upright. Keep your chest slightly pushed outwards and tense your torso to reach a stable end position.
In the forward reversal movement, there is often a lack of tension, so that the thrust over the legs is not efficiently transferred to the handle. Make sure that the pressure is transferred directly from the foot over the legs to the handle. If you kick your legs, the rolling seat moves, but the handle remains almost in the same place, then you know that the tension was missing. This is also called “pushing the box”.
I will explain the five most common mistakes and how you can correct them in this video: ,,5 Mistakes You Should Avoid on the Rowing Machine! Lars Shows You How to Row Correctly!”

The importance of the direction of view

Your direction of view significantly influences your posture. If you look down while rowing, your upper body automatically collapses. If you raise your gaze too much, on the other hand, you tend to fall into a hollow back. The ideal direction of view is slightly above the display. This helps you to stay upright and maintain tension in your back. Feel free to test it out. The direction of view does not only play a decisive role when rowing. You also frequently encounter situations in everyday life where the direction of view controls your body axis or your actions. For example, if you are riding a bicycle around a tight corner and notice that your speed was a little too fast, you should still try to look towards the end of the corner instead of into the corner. Because, if the view goes to the end of the corner, you will hold the position to drive through the corner. But as soon as you look into the corner, your bike will straighten up a little and you will no longer be able to master the corner.

Helpful memory aids for a better posture

In order to internalize the correct technique, memory aids can be very helpful. Many movements are stored in your movement biography. However, you sometimes find it difficult to use them specifically for a certain movement. It’s like a toolbox that contains all the tools, but you don’t know, for example, what the pipe wrench should be used for at a certain moment. That’s why I’m giving you helpful memory aids here that can help you with rowing and implementing the movement. Of course, you can also build your own memory aid, provided it fits the movement.

  • Throwing a boccia ball: Imagine you are throwing a boccia ball forward with a loose arm. This helps to release tension in the shoulders and keep the arms relaxed. The movement is especially for the forward reversal, when you reverse from the roll-up into the pulling movement.
  • Tug-of-war: Pull yourself backwards over the handle as if in a tug-of-war. This ensures that you transfer the force evenly from your legs and back. Tense yourself from the feeling behind the rope.
  • Potato sack: Sit stably like a potato sack on the rolling seat. Your weight should be evenly distributed without you tensing up or collapsing.

Tips for beginners
For beginners: Start with a low stroke rate of 19 to 21 strokes per minute (SPM) and choose a moderate resistance. The most common mistake is to set the resistance too high, which impairs the technique. Keep the units short at first (10 to 15 minutes) and increase slowly. The cleaner your technique is from the beginning, the more effective your training will be. Also pay attention to the 500m split. The cleaner your technique, the easier it will be for you to drive just as fast with a low frequency as with two to four strokes more per minute. It is a sign of effectiveness if you succeed in developing a good ratio of force per stroke with a frequency between 19 and 21 SPM.

The right rowing machine for the perfect posture when rowing

The AUGLETICS Eight Style is an excellent rowing machine to learn the correct posture and technique – and this is not only due to its high-quality workmanship, but above all to the support of the integrated Virtual Trainer. This visual feedback system is like a personal coach that shows you in real time what you can improve. During training, the Virtual Trainer analyzes your movements and gives precise feedback if, for example, you do not follow the order or need to correct the posture in your upper body. This is an invaluable help, especially for beginners, because you can avoid typical mistakes such as the wrong movement sequence during the pull-through and the wrong roll-up early on. The best thing about it: You get these hints displayed directly on the large, clear touchscreen display without interrupting your training flow. This way you internalize the correct technique faster and can be sure that your training is both effective and purposeful. So if you are looking for a rowing machine that actively supports you in perfecting your posture, the AUGLETICS Eight Style is an ideal choice.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

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Quiz: Is the rowing machine the right one for you?

Conclusion

The correct posture when rowing is crucial for effective and safe training. It not only ensures better performance, but also protects you from injuries. With a little practice, helpful memory aids and regular checks, you can quickly improve the technique and exploit the full potential of your rowing machine. If you are still unsure whether rowing is the right sport for you, then take a look at the quiz here or follow one of my other videos, it will clarify the last open questions and inspire you to perfect your technique. Your back will thank you!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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