In general, we want to do the minimal amount of conditioning necessary to produce the desired goal. For most, that’s getting stronger, so we focus on the strength training and use conditioning only as needed. Perhaps for a body composition goal, work-related requirements or to improve your sport of choice - either way, pick your conditioning tool wisely.

Why rowing?
- super low impact on joints
- does not produce a lot of soreness
- uses a lot of muscle mass at the same time
- technique cues are similar to the main compound lifts we utilize under the barbell


Use these 6 steps to row
stronger, safer & more efficiently.

Step 1: Look at the Damper!

LOOK at the damper setting - that’s the lever on the side of the rowing machine and it should be set for YOU, not for the person who just got off the machine. Set it to a place that's right for you based on experience, practice and understanding of how it works.

If you don't know where it should be yet - set it between a 3 and a 5, then start experimenting.

Step 2: Where to put your feet?

Just putting your feet in the right position will set your rowing off to a great start. Save time, improve your stroke and strap down your feet. It’s worth the few seconds.

Put the strap of the foot stretcher over the ball of your foot - or the widest part of your foot. This allows the most flexibility in your stroke at both the finish and the catch.

Step 3: Pick your butt cheeks up!

Literally pick your butt cheeks up on the seat and save yourself a lot of trouble shooting later. This simple tip gets your body in a better position for an effective rowing stroke. Set yourself up for success and #literallypickyourbuttcheeksup.

Step 4: Key Positions

Hitting these positions will help you become the most efficient you can be and get the most out of your training. YOU MUST WATCH THIS VIDEO before rowing!

Understand the Catch, Drive, Finish, Recovery.

Step 5: Force Application

Reverse Pick Drill: 5 strokes each at legs only, legs & body only, full slide. This drill reinforces the beginning of the power phase of the stroke and breaks down the correct drive sequence. The legs should always initiate the drive, never the body swing - focus on keeping your shoulders in front of your hips until the legs are almost all the way down.

Step 6: Know the Data

Take some time to learn what the information is on the monitor of your Concept2 erg. Using the output of data will help you set goals, hold a pace and see more progress.

Data > Feelings.

Still want more help?

I offer both in-person and online coaching for rowing. Whether it’s what you want to do ALL the time or only as your 1-2x/week conditioning workout. I can help you row better in just a short period of time with private coaching, video reviews, weekly programming and more. Check out your options and let me help you ROWstrong!