How to do the Rowing Machine Intervals

Sit on the rowing machine, securing your feet and keeping shins upright.
Hold the handle with straight arms, shoulders relaxed and in front of your hips.
Push with your legs first, keeping arms straight, starting each stroke.
Pull the handle into your lower ribs as you lean back slightly, then extend.

Full technique — 8 steps

Sit on the erg with feet strapped securely and shins close to vertical at the catch.
Hold the handle with straight arms, neutral wrists, and shoulders relaxed in front of the hips.
Set a tall torso with a slight forward hinge from the hips, not a rounded lower back.
Start each stroke by driving through the legs while keeping the arms straight initially.
As the legs finish, swing the torso slightly back and then draw the handle into the lower ribs.
Finish with legs extended, elbows traveling past the body, and the handle held against the torso.
Begin the recovery by extending the arms first, then hinge forward, then bend the knees to slide in.
Keep the recovery smoother than the drive and repeat for the planned work interval.

Common mistakes