A change to your rowing technique may initially feel awkward, slower or less powerful—but that does not mean it is worse. It may be the change that eventually gives you better performance, a more effective workout and a stroke you enjoy far more.
Today’s RowAlong is an easy 25-minute rowing workout: 21 minutes at a low intensity and low stroke rate, followed by a four-minute cool-down and full guided stretch.
There are no pace targets to chase. I begin very gently, using the row to wake up and assess how my body feels rather than forcing a performance.
As we row around the Deja Vu course in EXR, I look at some common technique changes:
• Using the legs before pulling with the arms
• Holding the forward body angle at the start of the drive
• Using the body swing without opening too early
• Releasing the arms and body before bending the knees
• Avoiding pulling yourself forward with the foot straps
• Arriving at a consistent catch position on every stroke
Changing these habits can feel strange. You may even row more slowly at first because the timing, muscle use and sensation are different.
I explain this using two performance ladders: your familiar technique may have taken you near the top of a shorter ladder, while a better stroke may initially place you lower down—but on a much taller ladder with far more room to improve.
Good technique is not only for racing. It allows you to involve more of your body, get more fitness from the workout, improve posture and core engagement, and hopefully enjoy rowing more.
The same idea applies away from the machine. Whether you’re improving your stroke, returning to fitness or changing habits later in life, different may be exactly what you need to move forward.
🚣 WORKOUT
21 minutes low-intensity rowing
4 minutes easy cool-down
Full guided stretch
Low stroke rate and conversational effort
Suitable for any rowing machine
Optional technique coaching throughout
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00:00 Welcome — today’s easy daily row
00:43 Set your resistance or drag factor
00:49 Seat position and rowing posture
01:19 Foot stretcher setup
01:43 Relaxed handle grip
02:06 Row begins — start very gently
03:03 Feeling run-down and listening to your body
04:40 Going by feel during 2K tempo training
08:02 Why this daily row should stay manageable
09:51 Change can be good
10:00 When different doesn’t automatically mean worse
11:09 Technique change: legs before arms
12:57 Holding the body angle during the leg drive
14:14 Stop pulling yourself forward with the straps
17:00 Building a consistent catch position
19:18 When rowing technique becomes more important
20:26 Why better technique may initially feel slower
21:58 The shorter ladder versus the taller ladder
23:12 Cool-down begins
26:00 Technique for performance, fitness and enjoyment
27:30 Stretch — hamstrings
28:26 Stretch — glutes
29:47 Stretch — quads
32:09 Stretch — hip flexors
32:30 A more relatable fitness journey
33:57 Stretch — forearms and wrists
34:48 Stretch — shoulders
37:02 Finding time to train around real life
38:25 Different can lead somewhere better
39:01 Final thoughts
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