The Right Posture for Rowing

Having lousy posture when rowing will lead to pain and discomfort, so adopting a posture that is both comfortable with and right, is something you should do your best to practice. Follow these rules to develop the right posture. Remember, it takes practice and a concious effort.

The Catch

This is the most appropriate position to master for the right posture. Here are some essential things to make sure you’ve got the position right.

  • Angle your back forwards at a 1 o’clock angle.
  • Keep your arms extended.
  • Keep your knees positioned in front of your hips.
  • Keep your lats engaged.
  • Keep your shins verticle.
  • Plant your heels firmly on the floor.
  • Relax your shoulders and protract them.

The Drive

The drive phase is an active phase, which means you have to do it in the order you read it in. While you try to learn how to do all of this in order, you have to keep on trying to maintain your position and keep a steady effort.

  1. Keep your body angled at 1 o’clock as you initiate your legs.
  2. Before you engage your hips and torso, fully extend your legs.
  3. When you engage your hips and torso, move your body into an 11 o’clock angle.
  4. Once you complete the previous steps, you should engage your arms.
  5. As you drive your hands into your upper abs and sternum, maintain your body’s 11 o’clock angle.

The Release

There’s a high chance that you will deviate from the correct posture when you go through the release since you’d be trying to stroke as much as you can.

  • Keep your body’s 11 o’clock angle.
  • Keep your elbows down and behind you.
  • Keep your legs fully extended.
  • Maintain you’re spine’s natural curvature.
The Release
The Release

The Recovery

The recovery is another active phase, so keep the order of the steps and make sure to finish one step before doing the next one. Keep your movements smooth and don’t jerk around. This phase is for you to prepare for the next stroke, so you need to do it right.

  • Aim for the handle and quickly drive your arms away
  • Keep your hips closed and brace your core as you think about moving your chest in the direction of the monitor.
  • Before you get back to the catch, let your knees bend.
  • You will now be in the right position to start the cycle again.

Neck Strain Fix

After rowing, if you’re going through neck strain then here is how to fix that. When you initiate your strokes, make sure you aren’t flinging your head back and forth towards your chest in an attempt to lead your drill. Moving your head back and forth like that is going to lead to an increase in your patterns for compensation by a lot. To help your head from going back and forth like crazy, you should roll a towel up and keep it tucked under your chin. Holding it tucked under your chin will help your neck stay in a neutral position and assist with the relief of the strain. Learning each of the individual phases, and breaking them down will help your posture become better over time. Having a good posture while rowing will help you row better than ever before too.