With the annual Oxford and Cambridge University Boat Race this Easter weekend you might be feeling the urge to stretch those limbs and powering up your core muscles with some rowing of your very own. Rowing, either indoors on the rowing machine or in a boat out on the water, is one of the most demanding physical exercises you can put your body through but also one of the most rewarding in terms of strength and endurance. Elysium Magazine takes a look at what the discerning gent needs to know before rowing his way to success.

 

Technique

The way you row plays a massive part in how you benefit and enjoy the sport. Good technique and form will see you develop power and stamina in abundance, but if done wrong it can soon lead to injury and frustration. Let’s take a look at the key principles of rowing that can be applied to the machine and boat:

 

1 – The Catch

If you are in a boat, this is where the oar would enter the water. With bent knees and together, lean forward from your hips so your arms are straight out in front of you to grip the handle. Don’t let your knees split in order to try and lean further forward or bend with your back.

 

2 – The Drive

This is how you’ll generate the power behind the move. The stroke should begin with the legs, the most powerful part of the body. It’s important to keep your back straight throughout the move. As your legs straighten, lean back slightly from the hips and pull the handle to your chest. You should finish with your legs straight, leaning slightly back, and the handle just below your chest. If done right, you should end up with your elbows by your sides – this encourages a more efficient stroke.

 

3 – Recovery

If you are in a boat, this is where the oar would leave the water. A common mistake is to lift the handle over the knees but this lengthens the handle’s route back to the catch position. In the boat this could capsize you and your team – something none of you want. Keep the handle line straight to ensure maximum efficiency in the move – it’s the shortest distance after all.

 

The recovery move mirrors that of the drive. Imagine the drive action as legs then arms, but the recovery action is arms then legs.

 

4 – Stroke Timing & Focus

Good rowing form allows for no stationary period when in action. The body is in continuous motion back and forth using the same technique. Explosive power comes from the drive – in terms of timing should be completed on a count of one, while recovery should be completed on a count of three.

 

Don’t get fooled into thinking you need a very high stroke rate either. You might have seen others in the gym trying to power through as many strokes as possible but the likelihood is that they have very bad technique. It’s much better to have a smooth technique at 25 strokes per minute rather than bad technique at 40 strokes per minute. Finally the position of your head is important – make sure to look straight ahead throughout the workout. Looking down or to the side can affect posture. If your gym has mirrors to the side rather than in front of you try to avoid taking a peek during your rowing workout, but the mirrors may be useful when practising the perfect technique at the start.

 

The Expert View

Who better to learn from than the experts? That’s why Elysium Magazine thought to seek out the advice of ex-Olympic rower and personal trainer Baz Moffat to get her wise words on rowing. Talking to Elysium Magazine, Baz echoes the sentiment about good form when rowing, specifically:

 

• Technique is a major contributory factor in performance and scores achieved on a rowing machine
• Correct form will allow you to maximize results as it ensures optimum efficiency, so you should eventually achieve higher scores on speed, power and endurance
• This in turn could help you achieve your fitness goals, as you will see greater improvements in your scores and you will avoid injury
• Proper form ensures all the correct muscle-groups of the body are being used in the appropriate way
• The rowing machine requires a complex and unnatural motion, which is easy to get wrong. Poor form on a rowing machine can lead to injury, especially back problems if too much strain is placed on the spine and back muscles

 

 

Additionally Baz, working with British Rowing, has recently launched the RowActiv app, which is free to download on iPhone and iPad. The app aims to ensure wannabe rowers are able to get the most out of their exercise, especially those using the rowing machine. Developed by a team of British Rowing experts, the app has video demonstrations, instructions on warm up routines, and advice on how to perfect rowing technique. All this can be useful to the discerning gent looking to step up his general gym routine or take rowing more seriously as a sport.

 

 

So whether you’re using this weekend’s Boat Race as inspiration to fire up your gym routine or take to the water this spring, rowing is a serious activity that exercises the entire body. Focus on good form and technique will ensure your body is ready for the summer, in a fitted shirt in the city or lapping up the rays on the beach.

 

For more information about getting involved in rowing on the water visit British Rowing.

 

To contact Baz Moffat about her personal training programmes get in touch here.