Rowing Without Your Feet Strapped In

Rowing without your feet strapped in is a short technique drill, not a way to train. Do it for 10 to 20 strokes at very light pressure to check your finish and your recovery, then put your feet back in the straps. Skip it if you are a beginner or have an injury or balance problem.

What it means

On a rowing machine, “feet out” means taking your feet out of the straps while you row, with them resting on the footplate. On the water, it can refer to rowing with the feet free of the shoes or stretchers, a drill used by experienced crews and scullers. The two are different, and the water version needs a coach and good balance.

For almost all normal rowing, keep your feet strapped in. The straps hold you at the finish, keep your feet in place and help you control the slide.

What the drill shows you

The drill is a diagnostic tool, and it exposes two faults quickly.

What happens with feet out	What it tells you	Fix with feet back in
You tip backwards at the finish	You rely on the straps to hold your layback	Use a smaller layback, held by your abdominals
Your feet lift off the plate on the way forward	You pull yourself up the slide with your feet	Send your hands away first and let the back follow

Concept2 recommends a feet-out drill for the first of these. The stroke may shorten, and the aim is to hold the layback with your core. When your feet go back in, keep the same layback with your abdominals, not your feet.

The second fault matters more than it looks. Concept2 says straps are not needed on the recovery, and warns that using them to pull yourself to the catch puts undue stress on the hamstrings and can cause injury. It also rushes the recovery, which should take about twice as long as the drive.

The drill does not build strength or fitness, and it does not replace normal rowing. Claims that it increases leg engagement or reduces injury risk go further than the evidence supports.

Risks

• Slipping. Your foot may slide off the plate, and you could hit the rail or fall.
• Strain. Without straps, you may compensate with your back or hamstrings.
• Loss of control. At higher effort or stroke rate, it becomes unstable.
• Pinching. If a foot drifts, it can catch the footplate or the rail.

Never do the drill at high intensity, in a test or in a race. If you have an injury or balance problem, skip it. If you are a beginner, you do not need it at all. Spend your time on the basics in how to use a rowing machine.

If you want to try it

The whole drill takes about 10 minutes, including your warm-up.

1. Warm up with at least 5 minutes of normal rowing. See the ultimate rowing warm-up.
2. Set the damper at 3 to 5.
3. Undo the straps and rest your feet on the plate. Keep your heels down as far as they will comfortably go.
4. Row 20 strokes at very light pressure, at a rate of 16 to 18. That is a little over 1 minute.
5. Keep your posture tall, use a small layback and focus on a smooth, level slide.
6. Strap back in and row 1 minute easy, holding the same feel.
7. Repeat up to three times.

Stop if you feel unstable, and ask a coach at your club if you can. Our technique hub has related drills.

A better session for the legs

If your aim is simply to get more from your legs, use drills with the straps on. This session takes about 20 minutes.

Block	Work	Time	Focus
Warm-up	Easy rowing	5 minutes	Smooth slide
Drill 1	10 strokes, pause at the catch	About 1 minute	Feel the legs load before the back and arms
Drill 2	10 strokes, legs only	About 1 minute	Push without swinging the body
Drill 3	10 strokes, legs and body	About 1 minute	Add the swing at the end of the leg drive
Full stroke	Rate 20	10 minutes	Join it all together

Run the three drills twice if you have time. At rate 20, the 10-minute block adds up to 200 strokes of practice. See common rowing technique faults for the typical problems and their fixes.

Foot placement

With your feet strapped in, the strap should cross the widest part of your foot. Concept2 says it should be snug, with about a couple of fingers of spare room, and it does not need to be tight. Your heels may lift a little as your legs compress, and that is normal. If your feet sit too high or too low, adjust the footplate instead of compensating with your body. See adjustable footrests.

Straps on the water

In a boat, shoes are fixed to the stretcher. They need to come off quickly if you capsize, so they should release easily. Ask your club about its safety setup. See what you need to know before getting in a rowing boat.