Indoor rowing technique – Do it right the first time


Indoor rowing, using the erg at home was very popular during the Corona Crises. Many people have offered online training and explained indoor rowing technique during coaching sessions.

We did observe, that there was a variety of different trainings on your erg. We noticed, not every rowing stroke was performed well during the online sessions. Not every training explained in the correct way. We even saw harmful usage of Concept 2 rowers.

I thought that it would be interesting to explain again the indoor rowing technique to avoid pain and harmful back problems. We teamed up with a great coach to do so. Rowperfect and Susan (Su) will explain and show the correct stroke while being on the erg.

Su Hodgson is the Founder of Fluid Fitness, a rower, rowing coach, personal trainer and a great instructor for indoor rowing classes.  She loves the sport and loves teaching it, on or off the water. She says:”Seeing the progress of any rower (camp; the accompanying grin) is the best part; whether it involves mastering ‘pushing, not pulling’ for the first time, or shaving 2 seconds off a 2km”

Indoor rowing technique classes: Video Coaching

rowing sessions for beginners

We are continually learning what our audience, the rowers benefit from most and hope you find these learnings, conveyed in these videos, helpful too. As with all exercise instruction videos please join in only if you are medically fit to do so. If in any doubt seek medical advice first.

How to watch the indoor rowing classes?

You will find the classes here at our Rowperfect blog. Also on our Master rowing international Facebook page. For longer workouts follow Susan on Facebook Fluid Fitness UK or subscribe to her You Tube channel

Fluid Fitness – The Rowing Room .

Indoor Rowing classes Video Series

Series 1 – Technique before Power.

Establishing good technique first so we can apply power more safely and effectively later

We will cover:

  1. First strokes – rowing safely, effectively from the first stroke. Establish the rowing mantra
    arms, body, legs, legs, body, arms!
  2. Pick drill – building body awareness – posture, body angle and patience on the drive and the
  3. Warming up – preparing the body for higher intensity workouts.
  4. Ratio, rhythm and rate – establishing consistent rhythm and adapting as rate and power
    change. (Rate 16-22).
  5. Stretching – post-workout stretching to improve/maintain flexibility and help prevent injury.
  6. Pause drills – consolidating ‘separation’ to maximise recovery and stroke-length.
  7. The rowing machine monitor – Looking at functions of the PM5 screen on the Concept 2
    (many functions are shared by others types of machine) . (Rate, split and average split,
    metres, Watts, calories and memory).

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