{"id":9084252,"date":"2026-10-28T07:05:02","date_gmt":"2026-10-28T06:05:02","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9084252"},"modified":"2026-10-28T07:05:03","modified_gmt":"2026-10-28T06:05:03","slug":"rudertechnik-ergometer","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/rudertechnik-ergometer\/","title":{"rendered":"Rowing machine technique: coordinate legs, body and arms"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 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var(--ffm-line);border-radius:8px;padding:.7rem 1rem;margin:0 0 .6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p><h1>Rowing machine technique: coordinate legs, body and arms<\/h1><p class=\"ffm-lead\">On a rowing machine, sequence matters: the legs start the drive, the body transfers it and the arms finish. Recovery reverses that order. Learn the technique step by step and understand why the handle hits your knees or the seat outruns your hands.<\/p><p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 As of 28.10.2026<\/p><div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p><p>Drive legs \u2013 body \u2013 arms, then recover arms \u2013 body \u2013 legs. Your hands clear your knees before you slide forward. Start with light pressure and an unhurried recovery; a high setting cannot replace sound technique. Keep the transitions fluid even when you say each movement separately while learning.<\/p><\/div><div class=\"ffm-choices ffm-choices-quad\"><a class=\"ffm-choice\" href=\"#einstellen\"><span class=\"ffm-choice-title\">Set up the machine<\/span><\/a><a class=\"ffm-choice\" href=\"#schlagfolge\"><span class=\"ffm-choice-title\">Understand the stroke<\/span><\/a><a class=\"ffm-choice\" href=\"#fehler\"><span class=\"ffm-choice-title\">Spot common errors<\/span><\/a><a class=\"ffm-choice\" href=\"#ueben\"><span class=\"ffm-choice-title\">Practise technique<\/span><\/a><\/div><section id=\"einstellen\" class=\"ffm-section\"><h2>Set up your rower: feet, grip and resistance<\/h2><p>Adjust the footrests using your machine\u2019s instructions. The strap should cross the wide part of your forefoot and hold the shoe without digging in. On a Concept2, you change the heel cup height; other models use different mechanisms. One hole number therefore does not suit every foot or machine.<\/p><p>Hold the handle lightly with an overhand grip, straight wrists and relaxed shoulders. Guide it forwards under control on recovery. Learn on a setting that lets you build pressure smoothly. Concept2 recommends starting at damper 3 to 5 on its own RowErg. That scale is not a universal instruction for our AirRower or other makes.<\/p><\/section><section id=\"schlagfolge\" class=\"ffm-section\"><h2>Rowing technique in four positions<\/h2><h3>1. Catch: prepare to push<\/h3><p>Slide forwards until your shins are roughly vertical in a position you control. Keep the arms long, shoulders ahead of the hips and hinge forwards from the hips. Do not round your back to reach farther. Your heels may lift slightly as your mobility requires.<\/p><h3>2. Drive: legs, then body, then arms<\/h3><p>Push through the footrests first. The seat and handle move backwards together; your body holds its initial angle and your arms initially stay long. As the legs approach straight, open the hip angle slightly. Then draw the handle to the lower ribs. Think of one connected drive rather than three separate jerks.<\/p><h3>3. Finish: sit tall with a small lean<\/h3><p>Finish with extended legs without forcing your knees to lock. Lean back only slightly and hold the handle near the lower ribs. Elbows travel backwards and wrists stay straight. Lying back or pulling towards your neck adds length in the wrong way.<\/p><h3>4. Recovery: arms, body, legs<\/h3><p>Send your hands away from your body and straighten the arms first. Then hinge forwards from the hips. Only after the hands have cleared the knees should you bend your knees and slide forwards under control. This keeps the handle path level without lifting it over your knees.<\/p><\/section><section id=\"rhythmus\" class=\"ffm-section\"><h2>Separate stroke rate from pressure<\/h2><p>Stroke rate counts strokes per minute, usually shown as SPM or s\/m. Concept2 identifies 18 to 22 strokes per minute as useful for short technique practice. Use light pressure rather than turning this into heavy pulling. If you stall or tense up at that rate, ease the pressure and find a smooth movement first.<\/p><p>Allow more time for recovery than for the drive. As a learning cue, recovery can take about twice as long without stopping between strokes. If rate rises while the stroke shortens and gets rushed, slow down. Track progress on the same machine with repeatable strokes rather than other people\u2019s 500 m records.<\/p><\/section><section id=\"fehler\" class=\"ffm-section\"><h2>Four common errors and how to recognise them<\/h2><div class=\"ffm-profiles ffm-profiles-quad\"><div class=\"ffm-profile\"><h3>The arms pull too early<\/h3><p>Your elbows bend while the knees are still deeply bent. Take a few light strokes with long arms at the start and focus on foot pressure.<\/p><\/div><div class=\"ffm-profile\"><h3>The seat shoots backwards<\/h3><p>Your hips travel backwards while the handle barely moves. Ease the pressure and maintain the connection through your body so seat and handle start together.<\/p><\/div><div class=\"ffm-profile\"><h3>The handle goes over the knees<\/h3><p>Your knees rise on recovery before the hands have passed. Move hands and body forwards first, then the seat.<\/p><\/div><div class=\"ffm-profile\"><h3>The back rounds at the catch<\/h3><p>You reach for extra length through the shoulders and back. Shorten the slide slightly and hinge at the hips until you can hold the catch without collapsing.<\/p><\/div><\/div><\/section><section id=\"ueben\" class=\"ffm-section\"><h2>A short sequence to practise rowing technique<\/h2><p>Start with a few easy strokes. Then focus on one point at a time before reconnecting the whole movement. This is technique practice rather than a weekly programme or performance test. If you lose control, pause and restart more gently.<\/p><ol><li>Five light strokes: say \u201clegs, body, arms\u201d on the drive and \u201carms, body, legs\u201d on recovery.<\/li><li>Five strokes with a short learning pause: on recovery, pause with arms long and body hinged forwards while the knees are still straight. Only then slide forwards.<\/li><li>Ten flowing strokes: remove the pause and keep the same order. Check only that the hands clear your knees freely.<\/li><\/ol><p>A side-on video can help: with feet, seat, hips, elbows and handle visible together, the sequence is easier to see than from the front. Compare a few easy strokes rather than an exhausted sprint. Stop if pain persists and seek a professional assessment of the cause; adding resistance is not a solution.<\/p><\/section><section id=\"geraet\" class=\"ffm-section\"><h2>Practise at home: choose a suitable machine<\/h2><p>Your own machine makes short, regular practice easier, but it cannot coordinate the stroke for you. Look for a controllable pull, a suitable foot position and enough clear space. Our existing buying guide compares resistance systems, models and layout.<\/p><div class=\"ffm-card\"><figure class=\"ffm-card-media\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/rudern_1-20250322-181751.jpg\" width=\"550\" height=\"550\" loading=\"lazy\" alt=\"AirRower with seat rail, footrests and air flywheel\"><\/figure><div class=\"ffm-card-body\"><h3>AirRower | Rowing machine<\/h3><ul class=\"ffm-specs\"><li>CHF 590.\u2013<\/li><li>Air resistance, 10 levels<\/li><li>Separates into two parts<\/li><li>Max. user weight 200 kg<\/li><\/ul><p>This home starter model measures 238 \u00d7 63 \u00d7 85 cm and separates for storage. Allow extra room to get on and off. The product page describes its display values as indicative; this does not establish equivalence with Concept2 results. Product data and price checked on 28.10.2026, including VAT, excluding delivery. Photo from our shop, not our own machine test.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/rower\/\" class=\"ffm-btn\">View the CHF 590.\u2013 AirRower<\/a><\/div><\/div><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/rowing-machine-buying-guide\/\">Read the rowing machine buying guide<\/a><\/p><\/section><section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Frequently Asked Questions<\/p><h2>Rowing machine technique: common questions<\/h2><details class=\"ffm-faq\"><summary>What is the correct rowing sequence?<\/summary><p>Drive legs, body, arms. Recover arms, body, legs. Your hands clear the knees before the seat slides forwards. Blend the phases into one flowing stroke.<\/p><\/details><details class=\"ffm-faq\"><summary>How far forwards should I slide?<\/summary><p>Until your shins are roughly vertical in a catch position you control. Keep the arms long and hinge at the hips. Extra reach through a rounded back or excessive compression is not the goal.<\/p><\/details><details class=\"ffm-faq\"><summary>What stroke rate helps with technique practice?<\/summary><p>Concept2 identifies 18 to 22 strokes per minute as an option for short, light technique practice. Light pressure, controlled recovery and repeatable strokes matter most. This is not a rule for every workout.<\/p><\/details><details class=\"ffm-faq\"><summary>Should rowing resistance be set to maximum?<\/summary><p>No. Learn with a pull you can control. On air rowers the setting changes the feel; workout intensity also depends on how much force you apply. Concept2\u2019s starting recommendation of 3 to 5 applies to its own RowErg and cannot be transferred to every scale.<\/p><\/details><details class=\"ffm-faq\"><summary>Why does the handle hit my knees?<\/summary><p>The slide often starts too early. On recovery, straighten the arms, hinge forwards and only then bend the knees. Your hands will already be clear when your knees rise.<\/p><\/details><details class=\"ffm-faq\"><summary>Will a more expensive rower automatically improve technique?<\/summary><p>No. A suitable machine supports regular practice but does not correct sequence or posture. Check foot setup, handle path and rhythm first. Use our rowing machine buying guide to choose equipment.<\/p><\/details><\/section><section id=\"quellen\" class=\"ffm-section\"><h2>Technique sources and context<\/h2><p>The sequence, settings and learning cues were checked against the manufacturer and governing-body sources below. The short practice counts are our editorial learning sequence. Model-specific settings remain specific to that machine.<\/p><ul><li><a href=\"https:\/\/www.concept2.com\/training\/rowing-technique\" target=\"_blank\" rel=\"noopener\">Concept2: Indoor Rowing Technique<\/a><\/li><li><a href=\"https:\/\/www.britishrowing.org\/indoor-rowing\/go-row-indoor\/how-to-indoor-row\/british-rowing-technique\/\" target=\"_blank\" rel=\"noopener\">British Rowing: British Rowing Technique<\/a><\/li><li><a href=\"https:\/\/www.concept2.com\/blog\/find-your-optimal-foot-position-on-the-rowerg\" target=\"_blank\" rel=\"noopener\">Concept2: Find Your Optimal Foot Position<\/a><\/li><li><a href=\"https:\/\/www.concept2.com\/training\/articles\/damper-setting\" target=\"_blank\" rel=\"noopener\">Concept2: Damper Setting and Drag Factor<\/a><\/li><li><a href=\"https:\/\/www.concept2.com\/blog\/rowing-stroke-rate-explained\" target=\"_blank\" rel=\"noopener\">Concept2: Rowing Stroke Rate Explained<\/a><\/li><li><a href=\"https:\/\/www.concept2.co.uk\/training\/rowing-drills\" target=\"_blank\" rel=\"noopener\">Concept2: Rowing Drills<\/a><\/li><\/ul><\/section><div class=\"ffm-cta\"><h2>Your next step: row well, regularly<\/h2><p>Still looking for a home rower? Check the AirRower or compare our rowing machines. If space, foot position or intended use remain unclear, we will help clarify them before you buy.<\/p><div style=\"display:flex;flex-wrap:wrap;justify-content:center;gap:12px\"><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/rower\/\" class=\"ffm-btn ffm-btn-primary\">View AirRower<\/a> <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/category-2\/fitness-equipment\/endurance-cardio\/rowing-machines\/\" class=\"ffm-btn\">Compare all rowing machines<\/a><\/div><\/div><div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p><p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Rudertechnik auf dem Ergometer: Beine, Rumpf und Arme koordinieren Beim Rudern entscheidet die Reihenfolge: Die Beine beginnen den Zug, der Rumpf \u00fcbertr\u00e4gt ihn, die Arme schliessen ab. Zur\u00fcck geht es umgekehrt. Hier lernst du die Rudertechnik auf dem Ergometer Schritt f\u00fcr Schritt und erkennst, warum der Griff gegen die Knie st\u00f6sst oder [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9084252","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084252","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9084252"}],"version-history":[{"count":1,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084252\/revisions"}],"predecessor-version":[{"id":9084253,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084252\/revisions\/9084253"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9084252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}