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Rowing Technique for Beginners: how to Row Correctly on the Rowing Machine

24. October 2024

|

BY Flavio Holstein

Rowing Correctly and Rowing Technique on the Rowing Machine: Here's How

Proper rowing for beginners is not that easy, as rowing is a complex sport. However, with the right tips and proper guidance, it works almost effortlessly. Rowing is one of the most effective full-body workouts that strengthens both endurance and strength. You engage almost all muscle groups while simultaneously protecting your joints. But as with any sport, proper technique is crucial. Correct rowing technique ensures that you not only achieve the desired training results but also avoid injuries.

But as effective as rowing is, success depends on proper technique. For beginners especially, it is crucial to learn the rowing technique correctly from the start. Only then will you avoid injuries, train efficiently, and get the maximum out of every session.

In this article, you will learn step by step the rowing technique that is essential for beginners. We will also look at common mistakes and simple memory aids that will help you quickly improve your technique.

Why proper rowing technique is so important

Many beginners make the mistake of simply starting out—often with too much force and too little control. The problem: incorrect technique quickly leads to strain on the lower back or inefficient movements.

Proper rowing technique ensures that:

  • power comes optimally from the legs

  • your back remains stable

  • you train longer and more efficiently

  • the risk of injury is minimized

Rowing is not an arm workout—it is a full-body workout.

The rowing movement explained simply

When rowing on a rowing machine, there are two central phases: the drive and the recovery. The drive is the powerful movement backward, while the recovery represents the preparation for the next stroke. To avoid injuries and gain the full benefit of the workout, the correct sequence of movements is crucial:
Legs – Body – Arms (during the drive)
Arms – Body – Legs (during the recovery)

1. The Drive: The Power Phase

The drive is the phase in which you work with power and pull the rowing handle towards your body.
  • Starting position: You begin in the catch—the forward position where your legs are bent, your upper body is slightly leaning forward, and your arms are fully extended.
  • Legs first: First, you push through your legs powerfully. Your arms and upper body remain unchanged during this phase.
  • Torso follows: As soon as your legs are almost extended, your upper body leans slightly backward.
  • Arms Last: Finally, you bend your arms and bring the handle of the rowing machine to your body. Ensure that the handle arrives just below your chest and your elbows remain close to your body.

2. The Recovery: The Preparation

The recovery is the phase in which you prepare for the next stroke. Here, the focus is on a fluid and controlled movement.
  • Extend Arms: First, you extend your arms forward so that the rowing handle passes over your knees. This is important to avoid the handle hitting your knees.
  • Lean Torso Forward: After your arms are extended, your upper body leans slightly forward. Your back remains straight and stable during this.
  • Draw Legs In: Finally, you draw your legs in and roll back into the catch, the starting position for the next drive.

Karl trains on a rowing machine with a view of a lake.

The Positions: Catch and Finish

When rowing, you move between two important positions: the catch and the finish.

  • Catch: In this front position, your legs are bent, with your shins almost perpendicular to the floor. Your arms are extended, and your upper body is slightly leaned forward. This position is the starting point for the drive.

Man on a rowing machine in the catch position with a view of a lake through a large window front.

  • Finish: You reach the finish after the drive. Your legs are fully extended, your upper body is slightly leaned back, and your arms are bent, with the handle of the rowing machine close to your lower chest.

Man on a rowing machine with a lake view, performing an intense workout

The Right Rhythm: Consistency is Key

Rowing requires not only strength but also a consistent rhythm. In his video, Karl Schulze emphasizes the importance of a controlled movement sequence based on a 1:2 ratio. This means that you need approximately one second for the drive and about two seconds for the recovery. This consistent movement ensures that you not only train effectively but also endure longer without premature fatigue.

Common Mistakes and How to Avoid Them

Even experienced rowers sometimes make technical mistakes. Here are some of the most common mistakes and tips on how to avoid them:
  • Too Fast Recovery: A common mistake is to recover too quickly. This causes you to lose control over the movement. Ensure that the recovery is slow and controlled.
  • Hitting the Knees: Sometimes the hands or handle hit the knees if the arms are not extended early enough. Remember: extend your arms first before bending your knees.
  • Incorrect Posture: Ensure that your back remains straight throughout the entire movement to avoid back problems.
  • Premature arm engagement: The arms only begin to pull once the legs have initiated the movement. Approximately just behind the feet at the beginning of the shins.

Rowing technique for beginners: The best starting tips

If you are new to rowing, it is advisable to keep a few small points in mind that will quickly guide you toward proper technique.

  • 10–15 minutes of training

  • 18–22 strokes per minute

  • Focus on technique, not speed

Goal: Develop a feel for the movement sequence

Olympic Technique: Karl Schulze Explains the Perfect Rowing Technique

In this video, our two-time Olympic champion Karl Schulze shows you how to perform the perfect rowing technique on the rowing machine. With his valuable tips, you can ensure that you get the most out of your training and avoid typical mistakes.
Note: In this video, Karl is sitting on an older model of the AUGLETICS Eight Style. The current model has been further developed and features, among other things, a larger monitor.

The Perfect Rowing Pace: The Correct Stroke Rate

In addition to the correct technique, pace is also crucial. For effective training, the stroke rate should be between 20 and 22 strokes per minute. This allows for long, powerful strokes and ensures that you engage your entire body without tiring too quickly.

A tip from Karl: “Long, consistent strokes are the key to successful rowing training.” This means distributing your power evenly and ensuring you row at a calm and controlled rhythm.

Is Rowing the Right Sport for You?

Not sure if rowing is right for you? Rowing offers numerous benefits: it strengthens the back, improves endurance, and is gentle on the joints. However, not everyone feels comfortable on the rowing machine. With our interactive quiz, you can test whether rowing is the right sport for you.

Conclusion: Success with the Right Technique

Rowing is one of the most effective sports available – if you master the technique. With the correct rowing technique, you can improve your performance, minimize the risk of injury, and enjoy an intense full-body workout. Let Karl Schulze inspire you and take your rowing training to the next level!
Whether you are a beginner or an experienced rower, the fundamentals of rowing technique remain the same: controlled drive, consistent recovery, and the correct position in the catch and finish. With these tips and Karl Schulze’s video, you are well-equipped to get the most out of your rowing machine. And feel free to read our article, “Rowing Correctly: How to Get the Most Out of Your Rowing Machine“.

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.
Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.

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