Randwick Personal Trainer “Indoor Rowing The Right Way”


Randwick Personal Trainer "Indoor Rowing The Right Way"

Randwick Personal Trainer “Indoor Rowing The Right Way”


Zak Sztor Randwick & Eastern Suburbs Personal Trainer

Randwick Personal Trainer “Indoor Rowing The Right Way”

Randwick Personal Trainer:Rowing is one of my warm up tools, I typically do it if for about 5 minutes or 1000 metres which ever come first, Luckily over the years I have had many talented clients of which one was a rowing teacher, with her knowledge I have helped my clients to do indoor rowing the correct way.

Check out these handy tips to get you started!

The Catch

Arms are straight; head is neutral; shoulders are level and not hunched.
Upper body is leaning forward from the hips with the shouldersin front of the hips.
Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
Heels may lift as needed.
The Drive

Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
Hands move in a straight line to and from the flywheel.
Shoulders remain low and relaxed.
The Finish

Upper body is leaning back slightly, using good support fromthe core muscles.
Legs are extended and handle is held lightly below your ribs.
Shoulders should be low with wrists and grip relaxed. Wrists should be flat.
The Recovery

Extend your arms until they straighten before leaning from the hips towards the flywheel.
Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

*courtesy of concept rowers

Key Nutritional Points To Remember Post Rowing Workout

  • Drinking at least 500 mis of water
  • Eating post workout is one of the most important things you can do after you have exercised, and here is why…Soon as you have finished your workout, with your personal trainer, or group fitness class it prime time for your muscles to build and to replenish your energy stores. The more muscle you have, the more calories your body will burn, even when you are resting. This should help your weight loss efforts. Think about having my post workout Healthy Smoothie.
    If you enjoyed this workout and need a new one check out Workouts.



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