Have you seen a machine in the gym that looks something like this?
This is a rowing machine, or ergometer. Though it might not be the machine you typically gravitate towards, it can be a useful tool to not only better your fitness, but to aid your rehabilitation journey as well. From mobility to strength and endurance, the ergometer can help you get back to all the things you love. It is not just for rowers who train on the water, but it is important to have an idea about proper form in order to yield all its available benefits. So, let’s learn a little bit about the rowing machine so that you can get started!
The Basics
Before you start rowing, it is important to know a few key concepts about the rowing machine and what they mean. First, check the resistance level on the fan at the front of the machine. The dial should indicate a resistance somewhere between 3-5. This is an appropriate range for best activation of major muscles without undue fatigue.
Next, turn on the monitor and select “Just Row.” This setting will suffice for most exercise sessions on the ergometer. This screen will display data including the total time elapsed, the total number of meters rowed and the 500-meter split time, which is the amount of time it takes you to row 500 meters. This is the primary metric of rowing speed and determines your pace. These numbers can help you keep track of distance and time to assess progress with endurance and power, if you choose to do so.
Now let’s get to the fun part! Each cycle of motion on the rowing machine is called a stroke, and within each stroke are four phases: the catch, the drive, the finish and the recovery.
- In the catch position, the rower’s knees and hips are almost fully bent, with the shins perpendicular to the floor. Their back is straight and chest tall, arms outstretched and holding the handle, elbows extended and shoulders relaxed. This is the starting position for each stroke.
- Next is the drive, during which the rower pushes off of the foot plates and extends the legs to generate power. The rower pushes through their legs first, then opens their back once the legs are almost fully straight. The arms bend last and pull tight to the chest, with elbows wide away from the body.
- The final position at the end of the stroke is called the finish, in which the legs are fully outstretched, the angle between the legs and the back is ~120 degrees and the hands are tight to the chest.
- Finally, the recovery, in which all of the above motions are reversed and the rower moves back towards the fan.
The rowing machine can also be useful for individuals looking to improve their mobility. As the images indicate above, the rower needs a good range of motion at the ankles, knees, hips, shoulders and elbows to generate power in each stroke. This machine provides a safe, low-load and low-impact environment to improve mobility at these joints in a functional way.
Like other familiar equipment such as the treadmill, elliptical and stationary bike, the rowing machine also provides an opportunity for building cardiovascular endurance. Modifying exercise due to injury, though necessary, may compromise endurance to some extent. The rowing machine may be appropriate for individuals recovering from deconditioning due to surgery or long-term immobilization, as well as provide a resource for athletes to cross-train with less load on the joints.
Rowing is an art often admired for its grace and grit. But it no longer has to be admired from afar. Give it a try and see how it can help you build strength and confidence in your body.
Finally, athletes who are reaching the end of their rehabilitation journey and hoping to get back out on the field or court can utilize the rowing machine for power training. With the proper resistance setting and time, athletes can work on explosiveness and readiness to get back to play. Ask a Fitzgerald PT about this protocol today!
– Contributed by Liza Caldicott, SPT
