No piece of fitness equipment works unless you work it

Common rowing mistakes (as explained in the Concept2 technique DVD, shown by James Duggins):

1. Shooting the seat
Issue:
During the drive, pushing the seat back before the upper back and arms have engaged. Often this looks like the athlete is hinged at the waist and has extended the legs but left the arms behind.

Fix:
Create tension across the upper back (pinching scapulas together as if you are folding the back of your t-shirt lengthwise). Shoulders are active, chest open, torso upright. Lean back against the handle, arms locked. Drive with the legs; just before lockout of the legs, follow-through with the arms.


2. Pulling with the arms
Issue:
Bending the arms too early during the drive.

Fix:
Keep the arms locked straight until the legs have almost fully extended. The bending of the arms is the final phase of the drive.


3.Sitting back too far at the finish
Issue:
Reclining too far back, beyond the end of the monorail.

Fix:
Row with the feet out of the straps. If you overextend, you fall off the rower.

4. Not recovering correctly
Issue:
During the recovery phase, the knees bend before the hands pass over them.

Fix:
Recover from the fully extended position at the end of the drive by leading with the hands. Knees should bend only when the arms extend and the hands are just about to pass over the knees.