Rowing
Equipment
Grasp the handlebars with an overhand grip, keeping your arms fully extended and your back straight.
Initiate the rowing motion by pushing back with your legs first, then lean back slightly and pull the handlebars towards your chest, just below your ribs.
Return to the starting position by extending your arms, leaning forward from the hips and bending your knees to slide the seat forward.
Repeat these steps for the desired number of repetitions, ensuring that you maintain a smooth, controlled motion throughout.
Pro Tip
Power Distribution: Rowing is not just an upper body workout, it's a full-body exercise. A common mistake is using the arms and shoulders too much. About 60% of the power should come from pushing with your legs, 20% from bracing your core, and the remaining 20% from pulling with your arms. Sequence of Movement: Another common mistake is not following the correct sequence of movement. The correct sequence is legs, hips, arms on the pull, and arms, hips, legs on the return. Incorrect sequencing can reduce the effectiveness of the workout and increase the risk of injury. Don’t Rush: Many people tend to rush the rowing stroke, especially on the recovery phase