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Effective Training: What Mistakes should You Avoid when Rowing?

16. December 2024

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BY Lars Wichert

Rowing is one of the most effective sports for training the entire body and increasing endurance. However, as with any movement, there are common mistakes that can reduce effectiveness or even cause injury. As a former competitive athlete, Olympic participant, and three-time world champion in rowing, I, Lars Wichert, know the challenges that beginners and even advanced rowers face. In this article, I will show you how to avoid the most common mistakes and how to perfect your rowing training.

Mistake 1: Incorrect resistance

A common mistake when rowing is choosing the wrong resistance. Many people think that a higher resistance – for example, level 8 to 10 – is automatically more effective. However, this is a misconception. Too much resistance puts unnecessary strain on your muscles and joints and often causes your technique to suffer. For beginners and normal cardiovascular training, I recommend a setting between levels 4 and 6.
Competitive athletes also use these settings, as they promote a steady rhythm and clean technique. Remember: Rowing is not just about strength, but about proper movement execution. An optimally adjusted resistance allows you to do just that.

Mistake 2: Lack of tension in the layback

In the final position of the rowing stroke, the so-called layback, it is important to maintain tension. A common problem is that many rowers collapse or come towards the lever in this phase. This not only reduces the effectiveness of the stroke, but also puts strain on the lower back.
To avoid this, straighten up in the layback and maintain tension in your upper body. Imagine that you are an invisible marionette being pulled up by the head. Your chest should be slightly protruding, your elbows should remain close to your body, and the handle should be just below your chest. This will keep you stable and maximize the pressure in the layback. Another image that describes the final pull well is when you imagine that a small pin is giving you a prick in the back. This also causes you to put your back under tension. That would be the correct movement of the upper body in the final pull.

Mistake 3: Incorrect order of movement

The order of movement is crucial for a smooth and effective rowing stroke. However, beginners in particular often have problems maintaining the correct sequence. Often the knees are bent before the hands, the upper body is leaning backwards, and the entire stroke appears chaotic. This not only leads to a loss of energy, but also to uneven training.
The solution is simple: stick to the melody “hands, upper body, roll up”. After you have finished the pull, first stretch your hands forward, then lean your upper body, and only roll forward last. This sequence ensures that the movement remains fluid and no energy is wasted.

Mistake 4: Lack of tension in the forward reversal movement

The forward reversal movement is the moment when you prepare for the next stroke. A common mistake is that there is a lack of tension in the abdomen and back, which means that the leg power is not used optimally. This mistake is often referred to as “pushing the box” because the buttocks slide backwards first before the legs take up the pressure.
The solution: Maintain tension in your core muscles and make sure that the pressure is transferred directly to the handle. A helpful exercise is so-called “forward pulls”, in which you only push off with your legs in the forward position without moving your upper body. This will help you internalize the correct sequence and perform the perfect rowing stroke.

Mistake 5: Excessive lifting of the heels

Another problem is excessive lifting of the heels in the forward position. This can lead to the pressure being only on the toes, which reduces stability and makes the power transmission inefficient.
Make sure that your feet remain as flat as possible on the footboard. A slight lifting of the heels is fine, but the main pressure should be on the entire sole of the foot. Imagine you are doing squats – you would never work only on your toes here either. The heels are often raised because this is avoided in order to get further into the display. If you notice that the range of motion does not fit, then try to do a little mobilization training before training so that the musculoskeletal system is prepared for the movement amplitude.

Mistake 6: Cramped grip

A grip that is too tight is a common mistake that has a negative impact on the entire movement. Cramped hands lead to tension in the forearms and shoulders and prevent a smooth rowing stroke.
The solution: Imagine you are holding two canaries in your hands. You don’t want to let them go, but you don’t want to squeeze them too hard either. Hold the handle loosely in your fingers, with a relaxed wrist. This keeps the movement smooth and efficient.

Advantages of avoiding mistakes

Why is it so important to avoid these mistakes? Correct technique not only ensures more effective training, but also serves to prevent injuries. You will make faster progress and experience rowing as a pleasant and sustainable sport. At the beginning, the learning curve is also steep, and success stories usually spread very early on. Later, when the technique can be refined further and further, the curve flattens out. Changing small nuances in the technique is then not as easy as it was at the beginning. In the video five critical mistakes, I will explain again the most important points that you should pay attention to when rowing so that the technique works.

How the AUGLETICS Eight Style rowing machine helps

The AUGLETICS Eight Style is the ideal rowing machine to perfect your technique. The integrated Virtual Trainer gives you visual feedback on your posture and helps you correct mistakes in real time. This allows you to ensure that you maintain the correct sequence and perform your movement optimally. In addition, the device allows you to easily adjust the resistance so that you are always training in the ideal range.
The compact design and quiet magnetic brake make the AUGLETICS Eight Style a perfect choice for beginners and advanced users who value high-quality training. The innovative technology helps you to avoid typical mistakes and get the most out of your training.

Conclusion: Row correctly, avoid mistakes

Rowing is a great way to train the whole body and improve endurance. However, as with any sport, the correct technique is crucial to avoid injuries and maximize effectiveness. By avoiding the most common mistakes, you will not only enjoy rowing more, but also make faster progress.
To put the theory into practice, watch my video “The most common mistakes when rowing”. Here I explain all the important points in detail and show you how you can improve your technique. With the right knowledge and the right equipment, such as the AUGLETICS Eight Style, nothing stands in the way of successful training.

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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