Top 5 Steps On How To Get The Right Set-Up On The Indoor Rowing Machine

Written by admin on June 3, 2018. Posted in Rowing, Rowing Benefits, Workouts

In this article I will be going in depth on how to successfully set up your rowing machine to get the best workout possible. Here are the top 5 steps to get the right set up on the indoor rowing machine.

5 Step Quick Fit For The Rowing Machine

1) Tie In And Footboard Placement

2) Explaining Proper Use Of Damper Setting / Tension Setting

3) Proper Hand Placement On Rowing Handle

4) Technical Cues On The Catch And Finish Angles And Technical Form

5) Explaining How And Why To Use Watt’s And Split Setup On Computer Monitor

Tie In And Footboard Placement

The most important and probably most overlooked technical cue when setting up on the rowing machine is where the feet should be on the footboards. Most people tie in the straps too high and therefore are not able to properly lean over the legs and get enough front angle to get power on the rowing stroke. The key here is to tie in so that the foot straps come across the widest front part of the shoe near the bend of your foot. However, this is not 100% accurate as some people have longer legs than others so therefore you must look at how far they can come forward when they tie in. If the individual’s shins are not vertical at the front or catch of the stroke, then the individual must tie in even lower to be able to get your shoulders in front of the hips and over the knees.

Explaining Proper Use Of The Damper Setting / Tension Setting

The tension or level setting on the side of the flywheel of the Concept 2 should nearly always be set from about 4-6 which puts the lever right near the middle of the wheel. From beginner rower to the Gold Medalist Rower in the Olympic Games every oarsman rows near the middle of the lever setting. You must understand that the rowing machine does not create the resistance when you are rowing, you do. The harder and faster the knees come down as you jump off the footboards from the front of the stroke, the faster you will go. The more you put into the machine and the better your technique gets, the better and higher your watts will become. If you are familiar with split times then the faster you row, the lower the split times will become. To find the proper resistance setting use the Monitor and press ‘More Options’ from the main menu and then press ‘Row to display drag factor.’ As you row hard the drag factor will appear with a certain number on the screen. The higher the drag factor, the heavier it will feel and the farther you will go per stroke. The lower the drag factor, the lighter it will feel but it will be harder to go farther per stroke. Just like gears on a bike you want to set the one gear near the middle so that it is not too heavy nor too light to get through a rowing workout. It’s all about the technique, length, and catch timing of the stroke that will give you the advantage in the sport of rowing. A general rule of thumb is to set women that weigh around 100-140lbs to around a 90-110 drag and for women that are 140lbs and above to around 110-120 drag max. For men that weigh around 130-160 to about a 110-120 drag factor and men that are 160lbs and above to 120-140 max drag. These are very loose numbers but it gives you a guideline on where you can start to feel those numbers and then adjust from there as you row and become more familiar with the rowing technique.

Proper Hand Placement On Rowing Handle

The hands are usually placed on a wide stance setting with the pinkie finger almost near the edge of the handle. The thumbs are supposed to hang underneath the handle to promote a relaxed pull through the latissimus muscles. If the thumbs are not hanging underneath the handle they might promote a dip of the handle as you approach the catch and the finish of the stroke.

Technical Cues On The Catch And Finish Angles And Technical Form

The rowing stroke is commonly compared to a weight lifting clean and or squat. The rowing stroke starts from the finish as the body, shoulders, and hands swing forward and come up past the feet near the front the flywheel. At the catch and or front of the stroke the hands are well past the front of the feet with the shins vertical and the shoulders relaxed extending forward with the chin level looking right into the monitor. The heels at this point can come up if the shins are vertical. The heels are designed to come up as the rowing machine manufacturer notes that not everyone is perfectly flexible. Remember that the shoulders need to be in front of the hips as you lean forward to the front of the stroke at the catch position so that you have a nice solid platform to push from. Being long and strong during the stroke is an essential part of the rowing stroke and those who can do it well and consistently will have a superior rowing stroke over the next individual during timed events or competition.

Learning to Row: Rowing is really a very natural motion and most people pick it up quickly. Review the technique information provided above and following all the instructional cues and information about how to properly learn the technique. Rowing takes time and patience to learn just like any other sport so make sure you don’t pull too hard until you are comfortable with the technique.

General Notes: To start, use a damper setting of 1-3. This may feel light at first, but once you get used to the motion and get the wheel spinning faster, the resistance will rise. Start a training log. Use a calendar, scrap paper, your computer or a log page supplied in this handbook. It will be rewarding to monitor your progress.

Look for a workout partner or a Indoor Rowing Class like Roworx: It will probably make your workouts more fun and will help you stick to your new routine. Stretch before and after your workouts. Warm up for five minutes by rowing easily, with a few 10-15 stroke spurts of harder rowing.

Your First Few Workouts: Resist the temptation to row for 30 minutes the first time on the machine. We recommend starting with no more than 3-5 minutes at a time. Then take a break to stretch and walk around. If you feel good, do up to four of these short intervals of rowing.

Next row: Begin experimenting with stroke rate and power. Stroke rate is your cadence in strokes per minute(SPM). It is displayed in the upper right corner of the Performance Monitor. You should not exceed 20-22 strokes per minute for the first few workouts, then gradually try to row 22-24 SPM, then 24-26 SPM, then 26-28 SPM. Power is how hard you are pulling. It is displayed in a choice of units in the central display area: watts, calories, pace. Try some 3-minute intervals, varying stroke rate and pace, with one minute of very easy rowing in between for rest.