5 common mistakes in rowing. And how to avoid them.
A series aiming to get you up to speed on the WaterRower and help you get the most out of your rowing.
Whether you're chasing better scores or want to get more out of your indoor rowing, these articles are here to help. By understanding the fundamentals of the rowing stroke, you will go faster, further, and gain more fitness without extra physical effort.
So far, we have looked at the drive and recovery sequences of the rowing stroke and how to use the monitor to maximise your training. This article identifies some of the most common errors made by new rowers and shows you how to avoid them.
1. Lifting the handle over the knees
If it feels like your knees are getting in the way of the handle as you roll forward for the next stroke, or if you have to lift your hands over your knees between strokes, then you are executing the recovery sequence in the wrong order. Keep your knees locked down for longer while the arms extend, and you rock forward from the hips. Watch the handle move over the knees before you let the knees rise. The aim is to keep the handle at the same height throughout the recovery
2. Chasing rate, not speed
When starting out in rowing, it's easy to confuse stroke speed with boat speed. It doesn't matter how fast you move up and down the slide if it doesn't translate into a faster-moving boat (or flywheel in the case of indoor rowing). Go faster by rowing longer strokes and applying more power per stroke, don't chase higher rates for the sake of it. It's like riding a bike in too low a gear - the pedals are whizzing around, but you aren't getting anywhere. This brings us to our next point...
3. Rowing short
Competitive rowers are typically taller than the average person. That's because longer strokes move the boat faster. Similar to the point above - it's common to see inexperienced rowers cutting the stroke short at either the catch or finish end of the stroke. Focus on applying pressure to the footboard for as long as possible each stroke; sit tall, reach as far forward as you can at the catch (while maintaining good posture) and draw the handle all the way to your chest at the finish. Think long and strong over short and sharp.
4. Rushing
Good rhythm is vital to good rowing. There should be a clear contrast between the drive and recovery portions of the stroke, with the recovery ideally taking at least twice as long as the drive. Think Muhammad Ali: sting like a butterfly, float like a bee. After an explosive leg drive, breathe, relax and take your time on the recovery too, well, recover.
5. Not using your legs
Your legs are by far your most powerful weapon in rowing and when used correctly account for around 60% of the power applied. A common mistake among novices is to not fully harness the strength of their legs, committing the rowing cardinal sin of a bum shove - where the legs push and the seat shoots back but the handle barely travels. In a correctly executed stroke, the trunk, shoulders and arms should be taught as the legs drive, ensuring every inch of leg drive translates to an inch of handle movement. Picture the handle and seat locked inextricably together as one.
