Common Rowing Technique Faults and How to Fix Them

Most technique problems on the erg come from the same few places: the order of the stroke, the speed of the recovery and posture. They are simple to describe and surprisingly hard to feel.

This article covers eight common faults. For each one: what it looks like, why it happens and a drill to fix it. Use your phone to film yourself from the side, because most of these are much easier to see than to feel.

The stroke order in brief

On the drive, the sequence is legs, then body, then arms. On the recovery, it reverses: arms, then body, then legs. Each part should overlap smoothly, rather than happening as separate jerks.

If you are new, build the habit first with the first month on the erg plan. Rate also affects technique, so keep the stroke rate guide in mind.

1. Shooting the slide

What it looks like: the seat moves back before the body has started to swing. The legs push and the hands are still at the knees.

Why it happens: pushing hard with the legs and forgetting to connect the body. It feels powerful but wastes the strength of the back.

Fix: use the drill below.

Arms and body drill: row with the legs straight and only the arms and body for 10 strokes. Then add a quarter slide, half slide, three-quarter slide and full slide, 10 strokes each. Keep the chain connected at every length.

2. Pulling with the arms early

What it looks like: the elbows bend and the handle moves in before the legs have finished pushing.

Why it happens: arms are quick to react and the legs feel slow. It also happens when the drag factor is too high.

Fix: keep your arms straight until your hands pass your knees on the drive. Think of the arms as ropes attached to a pushing body. If your legs are the limit, rowing with weak legs shows how to build that power.

Straight-arm drill: row 10 strokes with straight arms, using legs and body only, then add the arm draw. Do 3 sets of 10 at rate 18.

3. Rushing the recovery

What it looks like: the seat hurtles forward to the catch. The stroke rate is higher than intended, and the flywheel is still moving fast when you arrive.

Why it happens: chasing a rate, or confusing speed with effort. Fatigue also makes recovery sloppy.

Fix: the recovery should be about twice as long as the drive. Count “one” on the drive and “two, three” on the recovery.

Pause drill: at the finish, pause with your hands at your ribs for one second before sending them away. Then pause at the knees on the way up. Row 20 strokes at rate 16 to 18.

4. Over-reaching and rounding at the catch

What it looks like: the shoulders are pulled forward and the back is rounded at the front of the slide. The chest drops.

Why it happens: trying to gain distance by reaching with the shoulders instead of rocking from the hips. Tight hamstrings make it worse.

Fix: rock forward from the hips, keep the chest tall and stop when your shins are vertical. It is better to take a slightly shorter, strong stroke than a longer, slumped one.

Check: film the catch. Your shins should be roughly vertical and your back neutral rather than collapsed.

5. Leaning too far back at the finish

What it looks like: the body falls well beyond vertical, and the handle is pulled up into the chest or down to the lap.

Why it happens: trying to get extra length. Often the cause is weak core control.

Fix: finish with the body leaning back slightly, to about one o’clock if you picture a clock face with 12 as upright. The handle should end at the lower ribs, with the forearms level.

Drill: hold the finish position for three seconds each stroke for 10 strokes. If you cannot hold it, you are leaning too far.

6. Bent wrists and a death grip

What it looks like: wrists bent up or down at the finish. Knuckles white from holding the handle too tightly.

Why it happens: tension. It can also come from hands being too high or low on the handle.

Fix: keep wrists flat and use a light, hooked grip with the thumbs loose. Let the handle pull your fingers rather than squeezing it.

Drill: row 2 minutes with only your fingertips on the handle, then return to a normal grip but keep the same light feel.

7. Uneven drive: one side dropping

What it looks like: the handle tilts, one shoulder drops, or you push through one foot more than the other.

Why it happens: habit, an old injury or a weaker side. Machines placed on uneven ground can also cause it.

Fix: film from the front or behind if you can. Check the machine is level, and check both feet push equally. If the issue is related to an injury or pain, see your GP or a physio.

8. Slumped posture throughout

What it looks like: the head drops, the shoulders round and the back curves forward during the drive.

Why it happens: fatigue, a screen in front of you at the wrong height, or low core endurance.

Fix: keep your gaze level on the horizon, not on the monitor. Brace your trunk before the drive. Short, focused rows when fresh teach better habits than long tired ones.

Use the force curve

If you have a Concept2 PM5, you can display the force curve, which plots how hard you pull during each stroke. Press Display or Change Display until it appears, or use the second button down on the right of the monitor. Concept2 describes the ideal as a smooth bell shape, with the legs building the peak, then less force from the back and least from the arms. Dips show a break in the flow of power, and a sharp drop at the finish can mean you are spending too long in the layback.

It is a clue, not a judge. Compare your curve from one stroke to the next, and from session to session, rather than against a textbook shape.

A simple practice routine

Pick one fault per week. Do not fix everything at once.

1. Warm up for 5 to 10 minutes at rate 18.
2. Spend 5 minutes on the drill for your chosen fault.
3. Row 10 to 15 minutes steady, thinking about only that one thing.
4. Film 10 strokes at the end and compare with the previous week.

Keep rate low when practising, because fixing a fault at rate 28 is much harder than at rate 18. Heart rate zones help keep sessions easy; see heart rate zones for rowing.

When pain is the problem

Aches in the hamstrings or a tired lower back are common when you start. Sharp pain, pain that lingers, numbness or tingling are not. Stop, rest and see your GP or a physio. Do not push through back pain. A drag factor that is too high can also load your back; see drag factor explained.

Where next

For more on how the stroke works, visit the technique hub. For sessions to put it into practice, try these rowing machine exercises for a full-body workout. When you want to put good technique into harder work, read how to do a 2k erg test and 2k erg pacing strategy. The free 8-Week 2k Plan is available via the signup box at the end of this page.