How to Row Efficiently: Pro-Level Tips.

Rowing looks simple — sit down, pull hard, repeat — but efficient rowing is about precision and rhythm, not brute force. In this post we break down how to set up your machine, nail your stroke mechanics, and fix the mistakes that hold most athletes back.

1. Get Your Setup Right

Before you pull a single stroke, your setup determines how efficiently you’ll move.

Damper Setting:

Keep it between 5 and 7. Higher isn’t better — too much resistance ruins your rhythm and tires your legs early. Think of it as finding the “gears” that let you row smoothly under control.

Foot Position:

The strap should sit just above your toes — where your shoelaces start. Too high, and your feet slip; too low, and the strap loosens during the drive.

A good rule:

• Smaller feet: notch 1–2

• Average (size 8–10): notch 2–3

• Larger feet: notch 4–5

Tighten the straps inward, not just up, for a snug fit that stays put.

2. Master the Catch Position

The catch is your start point — where every stroke begins.

You should have:

• Shins vertical

• Shoulders slightly in front of hips

• Arms straight and relaxed

• Loose but secure grip

This sets up your leverage. The power starts from your legs, not your arms.

3. Sequence Your Stroke Correctly

Rowing is a simple chain of movement when done right:

1. Drive with the legs – push the machine away like a leg press.

2. Engage the hips – open them as the handle passes your knees.

3. Finish with the arms – pull to your ribcage, not your neck or waist.

Then, reverse the sequence on the return:

Arms → Hips → Knees.

That rhythm keeps the flywheel spinning efficiently and your stroke smooth.

4. Common Mistakes to Avoid

Bent Arms Too Early

Starting the pull with bent arms cuts your stroke short and kills power. Keep them straight until the handle passes your knees.

Leading with the Hips

Don’t let your hips shoot back before your arms extend — it breaks your rhythm. Arms first, then hinge.

Wavy Chain Path

The handle should travel in a straight line from catch to finish. If your chain bounces up and down, you’re losing efficiency and speed.

5. Build Efficiency Like a Pro

The best rowers move smoothly, not forcefully. Focus on:

• Consistent rhythm and identical strokes

• Smooth handle path

• Controlled return, not a rush back in

Try this rhythm cue next session:

Legs. Hips. Arms. Arms. Hips. Legs.

When it clicks, you’ll feel effortless power — and your splits will drop fast.

How to Apply This at Urban Fitness

When we coach rowing at Urban, we look for:

• Leg-driven power, not arm yanking

• Tall posture at the catch

• Smooth transitions between drive and recovery

If you’re prepping for HYROX or just building your engine, efficiency on the rower carries over to every machine and every workout.

Train HYROX with us at Urban Fitness Wellington.