The rowing machine shows up in CrossFit workouts constantly, in warm-ups, intervals, EMOMs and long chippers. It looks simple, but most beginners pull with their arms, rush the slide and leave most of their power on the floor. A few technique changes can make the same effort produce far more metres or calories. Here is how to use a rowing machine properly.
Set up the machine
- Foot straps: the strap should cross the widest part of your foot, roughly over the base of the toes. Too high or too low and your heels lift awkwardly.
- Monitor: set it to show the metric the workout uses (metres, calories or time) and your pace per 500 m.
- Damper: the lever on the side of the fan housing. More on this below.
The four parts of the stroke
1. The catch
This is the starting position at the front of the slide. Shins roughly vertical, arms straight, shoulders relaxed and slightly in front of the hips, back long. Think of a tall, braced posture rather than a curled one.
2. The drive
Push with the legs first. The handle should travel in a straight line while the legs do most of the work. As the legs approach straight, swing the body back slightly from the hips, then finish by drawing the handle in with the arms. The order is legs, body, arms.
3. The finish
Legs straight, body leaning back slightly (roughly to "eleven o'clock"), handle drawn in to the lower ribs with elbows past the body. Wrists flat.
4. The recovery
Reverse the order: arms, body, legs. Extend the arms, pivot forward from the hips, then let the knees bend and slide forward to the catch. Doing this in order stops the handle catching on your knees.
Concept2, the manufacturer of the rowers used in most CrossFit gyms, describes the rhythm as roughly one count for the drive and two counts for the recovery (concept2.com). Powerful drive, patient recovery.
What damper setting should you use?
The damper controls how much air enters the flywheel. It is not a resistance setting in the way a weight is: a higher number feels heavier, but it does not automatically make you faster. Concept2 suggests a damper setting of around 3 to 5 for most people, which is similar to the feel of a fast boat on water. Very high settings tend to tire your legs and back early in a long piece.
Stronger, heavier athletes sometimes prefer a slightly higher setting for short sprints, and lighter athletes often go lower. Experiment with the same short piece at different settings and compare the monitor, not the feel.
Stroke rate and pace
The monitor shows strokes per minute (s/m) and your pace per 500 m. For longer pieces, a steady rhythm in the low-to-mid 20s strokes per minute is typical. For short sprints, the rate goes up, but beginners usually row too fast with too little power per stroke. Try this: row for one minute at 20 s/m, pushing hard with the legs each stroke, and compare your pace with a minute of frantic rowing at 34 s/m. Many people find the slower, stronger version is almost as fast and far less tiring.
Metres or calories?
CrossFit workouts often prescribe calories. On a Concept2 rower, calories rise disproportionately with effort, so sprinting hard for calories is very expensive. In a long workout, a slightly more controlled pace saves energy for the movements that follow.
Common rowing faults and fixes
- Pulling with the arms first. Keep the arms straight until the legs are nearly flat. Practise "legs only" strokes to feel it.
- Shooting the slide. The seat moves back but the handle does not, because the back bends before the legs push. Brace the trunk before each drive.
- Rushing the recovery. Racing forward up the slide wastes energy and disrupts your timing. Count "one" on the drive, "two, three" on the recovery.
- Hunched back. Sit tall at the catch and hinge from the hips, not from the middle of the back.
- Knees in the way. Get the arms and body forward before bending the knees on the recovery.
- Gripping too tight. Hold the handle with the fingers, thumbs underneath, wrists flat.
Rowing drills to practise
- Pick drill: arms only, then arms and body, then half slide, then full slide, five strokes each.
- Pause drill: pause for a second at "arms and body forward" before each recovery to lock in the sequence.
- Feet out: row with the straps loose and feet resting on top. If you are yanking with the arms at the finish, you will lift off the seat, which tells you to control the finish.
Rowing in CrossFit workouts
Rowing turns up in EMOMs, intervals and long chippers, and it is also one of the Hyrox stations. Good technique pays off across all of them. See how it fits into EMOM workouts, how rowing can replace running when scaling a workout, and why it matters for Hyrox.
A coach watching a few strokes can spot faults far faster than you can on your own. If you are in the Midlands, ask about technique sessions at a CrossFit gym in Athlone.
Frequently asked questions
- What is the correct order of the rowing stroke?
- On the drive: legs, then body, then arms. On the recovery: arms, then body, then legs.
- What damper setting should I use on a rowing machine?
- Concept2 recommends around 3 to 5 for most people. Higher settings feel heavier but do not automatically make you faster and tire you more quickly.
- What is a good stroke rate for rowing?
- For longer pieces, a steady rhythm in the low-to-mid 20s strokes per minute suits most people. Sprints use a higher rate, but power per stroke matters more than speed of movement.
- Why does my back hurt after rowing?
- Usually because the back bends before the legs drive, or because you slouch at the catch. Brace the trunk, sit tall and push with the legs first.