The indoor rower is a great piece of equipment for an efficient full-body workout - but only if you know how to use it. Here you can find out which common mistakes there are and - above all - how to avoid them.
Classic mistakes on the indoor rower
One of the biggest mistakes, which also leads to back pain quite quickly, is the misalignment of the spine when rowing. Your body becomes hunched, usually starting from the lumbar spine. At the same time you push your head forward like a turtle.
Your back should be straight, even if your upper body leans forward and backward, tension remains in your spine. Why do we see this mistake so often? Because the back is used to carry and pull the weight, which allows you to train with more intensity. And that gives the impression of a better level of training.
When you start and have little experience, you should start with a mirror, a camera or (better) a trainer and a professional introduction. Start with little weight and internalize the rowing technique, slowly increase from there.
Pay particular attention to elbows and shoulders when pulling from the arms. The elbows like to be stretched out to the side and the shoulders pulled towards the ears. As you do this, the elbows should be tucked in and the shoulder blades should be brought together to finish the movement.
How to do it right - these technique tips you should follow
First of all, it's important that you get into the right position when rowing. You start with your feet on the deadlifts and you should make sure that you can perform the rowing movement fluidly from this basic position.
The most important thing is a fluid movement, not a powerful snatch. You pull the rowing bar towards you with energy and momentum, but don't let it snap back. There is never a complete sag and restart of the applied force when rowing indoors.
If you lean forward while rowing, your straight upper body should not lean forward more than ten degrees.
The correct rowing sequence
When professional rowers row, the flow and speed of the stroke often make it look as if the whole movement is happening at the same time. But there is a fixed sequence in the movement. You start by lifting your legs, then lean your torso slightly backwards and then pull your arms in. The movement back is exactly the opposite, first stretch the arms, then lean the torso slightly forward and bend in the legs. With practice, you can make this movement flow smoothly.
You should also try to aim for a stroke rate of around 20. Professionals do this no differently, only at a higher intensity. Otherwise you will quickly get into a wrong breathing rhythm and make your training more anaerobic than expected.
Find your indoor rower now at an unbeatable price!
Editors fitnessmarkt.de (EA)
picture credits: fitnessmarkt.de
Published on: 1 June 2015