7 Off-Season Rowing Machine Drills to Perfect Your Form

Ah, those chilly winter days—the boats are docked, the lakes are frozen, but that doesn’t mean the rowing action has to come to a halt. For those of us cheering from the sidelines, eager to see our young athletes shine, winter is the perfect season to fine-tune technique on the rowing machine. It’s the time to turn indoor workouts into a secret weapon for springtime success.

Embracing the Art of Rowing Technique

Rowing isn’t just about pulling hard; it’s a symphony of movements where every part of the body plays a crucial role. Without proper technique, all that strength doesn’t translate into speed on the water. Off-season training offers a golden opportunity to focus on form without the rush of competition. Common hiccups like overusing the arms or rushing the recovery can be ironed out, setting the stage for more efficient and effective rowing when the ice melts.

Seven Game-Changing Off-Season Rowing Machine Drills

Let’s dive into seven drills that can transform winter workouts from monotonous to magnificent, each one designed to zero in on different aspects of the rowing stroke.

1. Legs-Only Rowing

Ever heard the saying, “Legs feed the wolf”? In rowing, the legs are the main drivers, contributing up to 70% of the movement. This drill puts the spotlight squarely on the lower body, helping rowers feel the true force generated by their legs.

How it helps: By isolating the leg drive, rowers can prevent the all-too-common mistake of pulling with the arms too soon. It promotes a smoother, more powerful stroke that’s efficient and less tiring.

Try this:

• Position: Start at the catch with arms straight and body leaning forward.
• Movement: Push back using only the legs, keeping arms and torso stationary.
• Focus: Feel the connection between the feet and the handle through the legs.

2. Arms and Body-Only Rowing

If the legs are the engine, the arms and torso are the steering wheel and transmission. This drill emphasizes the upper body’s role, ensuring that rowers don’t neglect the crucial finish of the stroke.

How it helps: Focusing on the swing of the body and the pull of the arms enhances coordination and timing. It teaches rowers to engage their core and pull through with the arms at just the right moment.

Try this:

• Position: Start at the finish with legs extended, body leaning back slightly, handle at the chest.
• Movement: Extend the arms forward, hinge at the hips to lean the body forward, then reverse the motion.
• Focus: Keep the legs still; the movement comes from the torso and arms.

3. The Reverse Pick Drill

Think of building a house—you wouldn’t start with the roof. This drill starts at the finish and adds elements step by step, reinforcing each part of the stroke.

How it helps: By progressing from arms-only to full strokes, rowers can identify and correct technical flaws. It’s like assembling a puzzle, revealing how each piece fits into the bigger picture.

Try this:

• Step 1: Arms-only rowing.
• Step 2: Arms and body rowing.
• Step 3: Full strokes incorporating the legs.
• Focus: Smooth transitions between each phase, maintaining control.

4. Stroke Rate Climb

Pushing the pace without losing form can feel like patting your head while rubbing your belly—a real coordination challenge.

How it helps: This drill trains rowers to handle higher stroke rate. It builds endurance and teaches them to maintain technique even when the intensity ramps up.

Try this:

• Start: Begin at a comfortable, steady stroke rate.
• Increase: Every two minutes, increase the stroke rate by two strokes per minute.
• Focus: Keep movements clean and efficient, even as the rate climbs.

5. Constant Rate, Variable Intensity

Sometimes, it’s not about moving faster but pushing harder.

How it helps: By keeping the stroke rate steady and increasing the effort during each drive, rowers develop strength and learn to maximize each stroke.

Try this:

• Set Rate: Choose a manageable stroke rate to maintain throughout.
• Increase Effort: With each stroke, focus on driving harder with the legs.
• Focus: Monitor output on the machine, aiming to increase watts or decrease split times without upping the stroke rate.

6. Slow Motion Rowing

Slow and steady wins the race—or at least perfects the technique.

How it helps: Slowing down the stroke magnifies every movement, making it easier to spot and correct errors. It’s like watching a replay in slow motion to catch every detail.

Try this:

• Pace: Row at half your normal speed.
• Movement: Exaggerate the phases of the stroke, focusing on form.
• Focus: Pay attention to the sequence—legs, body, arms on the drive; arms, body, legs on the recovery.

7. Single-Leg Rowing

Balance is key in rowing, and sometimes one side needs a little extra attention.

How it helps: Rowing with one leg isolates each side of the body, helping to correct imbalances and strengthen weaker muscles.

Try this:

• Setup: Place one foot on the ground beside the machine.
• Movement: Row using the leg that’s still strapped in.
• Switch: Alternate legs after a set number of strokes or minutes.
• Focus: Keep movements smooth, ensuring that the upper body remains engaged.

Making the Most of Winter Workouts

Incorporating these drills into regular workouts can keep training fresh and effective. Here’s how to put it all together:

Warm-Up and Cool-Down are Non-Negotiable

warm-up with a gentle row and some dynamic stretches gets the muscles ready and reduces injury risk. Finishing with a cool-down helps the body recover and prepares it for the next session.

Mix and Match Drills

Variety keeps things interesting. Rotate drills throughout the week to focus on different aspects of technique and fitness. For example, dedicate one day to power-focused drills and another to coordination and balance.

Leverage Technology

Most rowing machines display helpful data like stroke rate and split times. Encouraging young athletes to understand these metrics can make workouts more engaging. It’s like having a coach right there, offering instant feedback.

Strength Training Complements Rowing

Off the machine, exercises like squats and deadlifts build the muscles essential for a strong stroke. Incorporating these into the routine can enhance on-the-water performance come spring.

Stay Engaged and Listen to the Body

Encourage athletes to pay attention to how they feel during each drill. Fatigue can lead to poor form, so it’s important to rest when needed and keep communication open about any discomfort or pain.

Wrapping Up the Winter Training

Winter doesn’t have to be the off-season; it can be the secret season where champions are made. By focusing on these targeted drills, young rowers can return to the water with improved technique, greater strength, and boosted confidence. As parents, supporting them through this process not only helps their athletic development but also instills a work ethic and dedication that goes beyond sports.

After all, the effort put in during these frosty months is the stepping stone to those joyous moments when they glide effortlessly across the water, every stroke a testament to hard work and perseverance. And isn’t that what we all hope for our kids—to see them succeed and enjoy the fruits of their dedication?