Rowing (Indoor)
Full-body cardio on the ergometer — legs, back and conditioning in one stroke.
Execution
- Catch: knees bent, shins vertical, arms extended, torso slightly forward.
- Drive: push the legs first, then swing the torso back, finally pull the arms to the lower ribs.
- Finish: legs straight, torso leaning back slightly (~11 o'clock), hands at the lower ribs.
- Recovery: reverse the sequence — arms extend, torso forward, knees bend.
Tips
- 60-70 % of the power comes from the legs — don't over-pull with the arms.
- Target stroke rate 18-26 spm for endurance; higher for intervals.
Strength and endurance in one movement
Among endurance machines, rowing recruits the most muscle mass: about 60 percent of the work comes from the legs, the rest from the trunk and back. That produces a high cardiovascular stimulus in a short time while also working the pulling muscles — a group most programs neglect.
As with cycling, there's no impact loading, which makes the rower suitable for joint issues.
Sequence is everything
The stroke runs in a fixed order: legs, trunk, arms — and in reverse on the way back: arms, trunk, legs. Pulling with everything at once loses power and strains the lower back.
The back stays straight throughout. The lean comes from the hips, not the spine.
Common mistakes
- Rounding the back on the drive. The mistake with the biggest damage potential. Sternum up, movement from the hips.
- Pulling with the arms first. The legs supply most of the power; they start the movement.
- Resistance set too high. Level 10 isn't "better," just slower and harder on the back. Most people do better at 3 to 5.
Programming
20 to 40 minutes steady and easy, or as intense intervals — roughly 500 meters hard with an equal rest, four to six rounds.