Rowing errors, improve your technique
The rowing machine has gone from being an uncommon factor for training at home or in gyms to becoming one of the most attractive and demanded machines for cardiovascular training and for working the heart. back musculature. At first glance, it is a fitness device without difficulties of use. On the other hand, there are some errors in rowing that are very common among its users. It is worth considering to avoid them and thus use the machine with correction. Knowing the most frequent rowing failures you will be able to improve your technique, minimize the risk of injury and progress the efficiency of training.
Errors in rowing
Arching the back during exercise
It is one of the most frequent rowing failures in training. Singularly in the part of the exercise in which we are closer to the feet. The tendency to arch the back is very common but easy to correct. To avoid this failure, you must hold your back upright at all times and the core tight. The shoulders should move face back and face forward for proper exercise.
Stay in the middle of the movement
This is one of the most common mistakes in rowing that is the simplest to circumvent. Very often it is not completed in the range of motion of the exercise, especially in the rowing with bar. It is essential to be aware of the need to fill the range of motion. When left half-way, it does not work all the musculature that should be worked. Consequently, the results achieved are not as expected.
In paddle training, there is often a failure to coordinate the movement of the knees and the movement of the arms in the return. You must at all times avoid bending your knees before your arms. If it’s not this way, you won’t be able to avoid them or change the situation of the arm. Keep in mind that the right thing to do is to return to the initial situation while bending your knees, without bumping into them.
Working your arms instead of your back
The practice of the rowing machine has as one of its main objectives to be able to work properly the back musculature. It is true that arm muscles such as the biceps should also be worked for the exercises, but this is secondary. When pulling, you must avoid doing it with the muscular strength of your arm. Do your best to make your back muscles do the work. You can direct the load with your elbows, if this way it is easier for you to have a clear goal.
Excessive raising of the arms
It is surprising how such a basic premise has become one of the most common rowing failures in this fitness training genre. For some reason, it is common to pull the oar face the neck, under the chin. This is not the correct posture; the arms should be placed far below, with the elbows at an angle of 80 to 90 degrees with the forearms at the level of the ribs. It is the upper dorsal muscles that you must use to pull the paddle face you, until you reach the height of your chest. If you do it this way you will be truly using the right energy and working the right muscles.
Creating excessive strain on the shoulders
This failure is usually due to fatigue. In low pulley oars, fatigue often leads to loss of concentration and shoulder lifts throughout the exercise. It’s one thing to avoid if you notice it happening to you, because that excessive strain on your shoulders is not good. As we have previously commented, you must be careful to hold your back upright at all times. In this specific movement, the shoulders should be placed down and face back, in a situation similar to that of “taking out the chest“.
It is usual to work on the rowing machine with your legs open. If you don’t commit this exercise and practice it in a gym, you have probably seen it frequently in other users. It seems that it is a natural tendency to sit and relax the body so much that the knees move away. But for good exercise practice it is essential to hold them together at all times throughout the training. It’s the only way for the flexor muscles to work correctly and conveniently for the results you want to achieve.
Incorrect paddle grip
One of the most frequent and superfluous rowing faults is to grab the oar in the middle. There is no logic to tell us why it happens so often, and perhaps it is just the user’s perception that he or she is enjoying a better grip. The reality is that this posture should be avoided; it is convenient to place the hands in such a way that they hold the oar in the outermost part of it with the little fingers in the air and placing the thumbs stretched on the oar, in such a way that the force singularly affects the fingers cancel, heart and also index.
Using a low weight load
Sometimes, when training on the rowing machine is combined with work on other fitness machines or other physical exercises, low weight loads tend to be used. Perhaps thinking that in this way it will be possible to train over a longer period of time. And it is obvious that yes, when you need less care you will train more time, but it is not going to be an effective training. It is preferable to put a load of adequate weight and train less time, or all that you use is going to be wasted time. If not, you will not have been able to encourage the work of any of the muscle groups involved in the exercise.