Once relegated to the back of the gym, the rowing machine is experiencing a surge in popularity — so much so that there are now entire boutique studios devoted to it and its awesome total-body benefits. Ka-Young S, et al. (2015). Effects of indoor rowing exercise on the body composition and the scoliosis of visually impaired people: A preliminary study. DOI: 10.5535/arm.2015.39.4.592
But the machine can be intimidating at first. Do I lead with legs or arms? Should my shoulders feel sore? And why do my feet keep slipping out of the straps?
You’re not alone. The most important thing to remember is: “It’s about power, not speed,” says Melody Davi, manager of instructor operations at SLT. If you walk out of a rowing class with a sore back, you’re doing it wrong, Davi says.
Instead, focus on using your lower-body powerhouse muscles — glutes, hamstrings, quads — to push yourself out and then gently glide back in. Before we dive into more technique, here are two terms that will help guide your workout:
