Rowing Tips

February 23 2016

Personal Training Ambassador Anthony worked with us as a Fitness Consultant for just over a year before transferring over to a Personal Trainer role six months later. He was then nominated to become a Fitness First Personal Training Ambassador. He also works with Focus Fitness UK, helping people start their careers as fitness instructors and providing personal training courses.

Here Anthony shares his tips for improving your rowing technique and making the most of your workout.


Finding the right stroke rate that one can maintain through a long period of time varies from person to person. Whatever distance event you are competing in row the distance and this will help you to workout your stroke rate. Set your display to watts and maintain the same watts for the whole time.

Using your legs to row

A lot of people tend to pull without reaching full leg extension. With our legs being so powerful a lot of energy gets wasted if we don’t make full use of it. Practice rowing and gaining full extension of your legs, but not of your arms, this way it makes you more aware that you are activating your legs at full extension.

Pulling technique

The aim is to pull the bar in towards you, just at the lower part of your sternum. Practice this technique and this will help to improve your times.

Strengthen your core to avoid ruining your times

To avoid the disappointment of finishing with a poor time, work on strengthening your core muscles to maintain an efficient rowing technique.

Practice a wide range of core exercises and variations to improve abdominal strength.

  • Barbell rollouts
  • Bosu Ball press ups
  • Swiss ball Russian twists
  • Plank to push up position
  • Bicycle crunches

If you’re after a rowing related challenge, Cancer Research UK has launched The Great Row, an individual or team indoor rowing challenge, in partnership with the Oxford and Cambridge Boat Races. For more information, please click on the link below: