Do these isolation stroke drills, which hone rowing technique. Make sure to use a rowing machine that can track your calories burned and metres rowed. A Concept2 is ideal.
Sit on the rower and grab the handle using an overhand grip. Fully extend your legs and lean back slightly for the entire set; your torso should be in the 11 o’clock position. Use your arms only to pull the handle back to your sternum, squeezing your shoulder blades. Row for 100 metres; then rest 40 seconds. That’s 1 set. Repeat twice.
Torso and Arms
Start with your torso forward at the 1 o’clock position. Your legs should remain extended. Hinge your torso back to 11 o’clock and pull with your arms; then return to 1 o’clock. Do 100 metres; then rest 40 seconds. That’s 1 set; repeat twice. Now row 750 metres with a full stroke. Focus on timing: legs move first, then torso travels back, then arms pull.