Improve Rowing Technique: Common Mistakes to Avoid

The rowing erg (the Concept2 rowing machine) is one of the most versatile pieces of equipment in CrossFit® and HYROX. It allows you to develop power, aerobic capacity, and muscular endurance. But it's also one of the most technical and often poorly executed exercises. Incorrect technique not only reduces your efficiency (wasting precious energy), but can also cause injuries, especially to the lower back.

In this guide we'll analyze the most common mistakes in rowing technique and how to correct them to maximize power, efficiency and safety.

The correct rowing stroke sequence

Before analyzing mistakes, it's essential to understand the correct mechanics of the rowing stroke. The rowing stroke is divided into four phases:

1. The Catch

Starting position:

• Legs bent, shins vertical
• Arms fully extended
• Shoulders in front of hips
• Core engaged, back in neutral position
• Head in line with spine

2. The Drive

Activation sequence:

1. LEGS - Explosive leg push (60% of power)
2. CORE/HIPS - Hip opening when legs are almost extended (20% power)
3. ARMS - Final pull toward chest (20% power)

Mantra: "Legs - Body - Arms"

3. The Finish

Final position:

• Legs fully extended
• Torso slightly leaning back (11 o'clock position)
• Handle pulled to lower sternum
• Elbows low and close to body
• Shoulders relaxed, not raised toward ears

4. The Recovery

Return sequence (reverse of drive):

1. ARMS - Full arm extension
2. CORE/HIPS - Forward torso lean
3. LEGS - Leg bend toward catch

Mantra: "Arms - Body - Legs"

The 10 most common mistakes (and how to correct them)

Mistake 1: Pulling with arms too early

The problem:

The most common mistake by far. Starting the pull with arms before legs are fully extended steals power and prematurely fatigues the upper body.

How to recognize it:

• Arms bending while legs are still flexed
• Handle moving up and down (not in a straight horizontal line)
• Early fatigue in biceps and shoulders

The correction:

• Drill: Legs Only Rowing - 10 strokes using ONLY legs, arms fully extended
• Visualize the handle passing over knees BEFORE starting the arm pull
• Mentally repeat: "Legs FIRST, then pull"

Mistake 2: Opening hips too early

The problem:

Opening hips (lean back) before legs are almost extended reduces power and often leads to mistake #1 (premature arm pull).

The correction:

• Drill: Legs + Body - Practice leg drive + hip opening, without arm pull
• Focus: feel the posterior chain (glutes, hamstrings) activating at end of leg drive

Mistake 3: Over-reaching at catch

The problem:

Reaching too far forward at catch (shins past vertical, knees going toward chest) reduces power and puts stress on the lower back.

How to recognize it:

• Shins tilted well past vertical
• Knees almost touching chest
• Heels lifting from foot plates

The correction:

• Set damper at 4-5 (not 10!) to feel less resistance
• Focus on vertical shins at catch
• Think: "Compress the spring, don't over-reach"

Mistake 4: Curved back (loss of neutral position)

The problem:

Lower back rounding is the most dangerous mistake. It causes:

• High risk of back injury
• Power loss (impossible to transfer leg force)
• Excessive fatigue of paraspinal muscles

How to recognize it:

• Visibly rounded back, especially in lower back area
• Shoulders collapsing forward
• Pain/tension in lower back after a few minutes

The correction:

• STOP immediately - NEVER row with curved back
• Strengthen core: planks, hollow holds, dead bugs
• Reduce stroke rate and focus on neutral spine position in every phase
• Video analysis: film yourself from side to check position

Mistake 5: Shooting the slide (legs extending too fast)

The problem:

Legs extending fully BEFORE torso starts to open. Result: the chain is "disconnected" and you lose all leg power.

How to recognize it:

• Body stays leaned forward even with legs extended
• Then you have to "pull" with just back to complete stroke
• Feeling of having to "chase" the handle

The correction:

• Slow down the initial slide
• Think of leg drive + hip opening as one fluid movement, not two separate phases
• Drill: Slow motion rowing @ 16-18 s/m to feel the connection

Mistake 6: Recovery too fast

The problem:

Recovery should be slower than drive (ratio 1:2 - one second drive, two seconds recovery). Recovery too fast wastes energy and doesn't allow recovery between strokes.

The correction:

• Mantra: "Quick drive, slow slide"
• Ratio drill: 1 second explosive drive, 2-3 seconds controlled recovery
• Listen to flywheel: should be a rhythmic, consistent sound, not chaotic

Mistake 7: Open elbows (chicken wings)

The problem:

Elbows rising and opening laterally during pull. Reduces efficiency and overloads shoulders.

The correction:

• Pull toward lower sternum/upper abdomen (not toward neck)
• Elbows passing close to ribs
• Think "squeeze the lats" during pull

Mistake 8: Shrugging (shoulders rising toward ears)

The problem:

Contracted, raised shoulders during pull. Causes neck tension and energy waste.

The correction:

• Shoulders always "long" and away from ears
• Before each set: roll shoulders back and down
• Focus on pulling with lats, not traps

Mistake 9: Sky hook (elbows bending at catch)

The problem:

Arms bending slightly at catch instead of staying fully extended. Small mistake, big impact on efficiency in long pieces.

The correction:

• At catch, arms FULLY straight
• Think of "hanging" from handle with relaxed arms
• Arms Only drill: focus on full extension

Mistake 10: Incorrect damper setting

The problem:

Many think damper 10 = maximum resistance = harder. FALSE. The damper controls airflow, not "resistance". High damper (8-10) simulates a heavy, slow boat. Low damper (1-3) simulates a light, fast boat.

The ideal setting:

• Men: 4-6 (average 5)
• Women: 3-5 (average 4)
• HYROX/Endurance: 4-5 for aerobic efficiency
• Power/Sprint: 5-6 for maximum power

Drills to improve technique

1. Sequencing Drill (the fundamental drill)

1. Arms Only: 10 strokes arms only (legs extended)
2. Arms + Body: 10 strokes arms + torso opening (legs extended)
3. Arms + Body + Legs: 10 strokes full sequence
4. Full Stroke: 20 strokes focus on correct sequence

Repeat 3-4 times at beginning of every rowing session.

2. Pause Drill

• 2" pause at catch: check position (vertical shins, neutral back, extended arms)
• 2" pause at finish: check final position
• 10-15 strokes with pauses, then 20 normal strokes applying corrections

3. Eyes Closed Drill

• 30-60" rowing with eyes closed
• Total focus on sensations: sequence, rhythm, breathing
• Open eyes and check split time - better technique brings better splits

Metrics and progression

Stroke Rate (s/m - strokes per minute)

• Endurance/Long distance: 18-22 s/m
• Steady state: 20-24 s/m
• Threshold/HYROX pace: 24-28 s/m
• Sprint/Max effort: 30-36+ s/m

Split Time (time per 500m)

The key metric for evaluating performance. Better technique = lower split times at same perceived effort.

Rowing programming

To improve technique

• 2-3x/week: Technical sessions @ 18-20 s/m, focus on form
• Duration: 10-20 minutes easy pace
• Always include: Sequencing drill pre-workout

To develop power

• 1-2x/week: High intensity intervals
• Example: 8 x 250m @ max effort, rest 1:1
• Focus: Leg drive power

For endurance (HYROX prep)

• 1-2x/week: Steady state 2000-5000m
• Pace: Conversational (you can talk)
• Focus: Efficiency and consistency

In the Virtuosity program

Every session that includes rowing in the Virtuosity program specifies:

• Recommended damper setting
• Target stroke rate
• Target split time (or range)
• Technical cues specific to that workout

Additionally, we regularly include rowing drills in warm-ups to maintain high technical quality.

Let's summarize

Rowing is an incredible tool for developing complete fitness, but only when executed correctly. The difference between an efficient rower and one who wastes energy is huge: we're talking 20-30 seconds on a 1000m, which in a workout or HYROX race can make the difference between a great performance and a mediocre one.

Invest time in technique. Film yourself. Do the drills. Seek feedback from a qualified coach. Your back, your performance, and your split time will thank you.

Remember: LEGS - BODY - ARMS on the way out. ARMS - BODY - LEGS on the way back.