Rowing 101 @ Studio Three


Rowing machines are popping up everywhere across the city and there’s really no secret why. When done correctly, rowing can be one of the most efficient total body workouts, exercising every major muscle of the body. Instructors are taking full advantage of this total body strength and endurance workout while integrating it into high intensity interval workouts. Encouraging students to take full advantage of the benefits. However, it only takes few bad strokes to derail the potential of this machine.

For this article, Sweaty Reviews teamed up with Studio Three instructors, Kiley Hearn and Dustin Hogue, to help get the low down on rowing form and safety. Below are the questions we asked the instructors.

What is proper rowing form/technique? 

Think about pressing first through your legs until they are almost straight, then slightly hinge back as you engage the core and then pull with the arms to finish the stroke. You want to reach as far forward with the oar as you can to reset for the next stroke.

What are the common errors people make?

Rowing too fast. This exercise is about power and efficiency rather than just speed. The quicker you make your stokes (higher strokes per minute) the more likely it is that your form will suffer. Also poor posture. We always want to sit up tall and keep the core strong and engaged.

Which area of the body should I be feeling it the most in? 

Rowing is 60% legs, 20% core and 20% arms/back. With proper form, you should feel a lot of glutes as well as abdominals, biceps, and scapular muscle.

***Kiley also recommends to set up the strap around the widest part of your foot and tighten it as much as you can before starting to row!**

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Bottom left displays race time; bottom right displays meters; upper left displays strokes per minute; lower right displays 500m pace

What should my average rowing pace be?

Aim to row at 250 meters per minute as an average athletic pace.

What do the numbers on the screen indicate, and which should I pay most attention to?

Your instructor will cue you to race either for time (bottom left corner) or meters (bottom right corner). You want to strive for 30 strokes per minute (in upper left) and under 2:00 for your 500m pace (on lower right).

Extras: Studio Three offers two classes (Torch & Amped) that incorporate rowing machines. These classes are offered around the clock and taught by top notch instructors in a state of the art studio using the latest equipment. The workout is designed to help you reach your ultimate fitness goals, by using a systematic approach with basic movements that are effective. Rowing intervals are combined with strength training and treadmill zones for a maximum burning workout.

Studio: Studio Three; Instructor: Kiley Hearn; Location: 648 N Clark St. Chicago, IL. 60654 (Corner of Erie and Clark St. in River North); Tel: (312)-944-3333

Click  HERE to reserve your class now! 

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