Tech Tip: Rowing Isn't a Sitting Sport

by GRP rower Grace Donabedian

While the Hos continues to warm up in Craftsbury, our team is currently in the midst of a 5-week training trip in Charlottesville, Virginia. It’s exciting to return to the water and put what we’ve learned to the test after a productive indoor training block. 

There are endless technique elements to focus on, especially in the single, but one of my main priorities while we’ve been in Virginia is working on my posture at the finish. When I’m fatigued, I tend to “sit down” too much. 

“But wait, isn’t rowing a sitting sport?”

Technically yes, because you’re on a seat. However, you shouldn’t think about sitting in a boat the same way you think about sitting in a chair.

When I sit incorrectly at the finish, I tuck my pelvis too far under my hips and fail to engage my core to stay upright. The first picture here shows what the incorrect position looks like on the erg. The second photo demonstrates the correct position, sitting upright and engaging my core.

INCORRECT POSITION:

CORRECT POSITION:

Notice that in the first photo demonstrating the incorrect position, the seat is tucked underneath my body significantly more than the second photo. This causes the boat to slow down by transferring energy down into the boat, rather than on a horizontal plane. Sitting down too much also delays my body over position, causing me to rush up the slide to catch up for the next stroke.

Here are some technical cues from my coaches that help me think about this:

• Imagine that you’re lowering yourself down into a chair but there’s a tack on the seat. Don’t sit on the tack! Pop right back up. 

• Keep the seat in constant motion, don’t let it pause underneath you.

• Stay light on the seat, don’t be heavy and slouch down into it. 

• Stay horizontal with your stroke. Keep the momentum going in that direction! 

Whether you’re returning to the water or still training on a rowing machine, this is a tech tip that can significantly help your speed. Not to mention that in the long term, your lower back will thank you!