February 6th, 2025

Mastering your rowing technique is essential for both improving performance and reducing the risk of injury. Whether you are a beginner or a seasoned rower, refining your stroke can make a significant difference in efficiency, power and endurance. We’ll explore the common errors to avoid and their fixes.

Early Arm Break

The Problem:
This common mistake often stems from trying to “pull” the stroke rather than drive with the legs. Breaking the arms before completing leg drive diminishes power output and creates inefficient sequencing.

Optimal Technique:

  • Maintain straight arms until legs are nearly finished
  • Focus on pushing through the feet rather than pulling with arms
  • Keep shoulders relaxed and engaged

The Overreach

The Problem:
Reaching too far forward at the catch compromises power position and risks injury. This often comes from trying to maximise stroke length without understanding efficient body positioning.

Optimal Technique:

  • Stop at vertical shins in the catch position
  • Maintain natural spine curvature
  • Keep shoulders in front of hips

The Recovery Rush

The Problem:
During the recovery phase, many rowers rush back to the catch position, creating instability and poor catch positioning. This is often driven by anxiety to “get back to pulling” or misunderstanding the recovery’s role in the stroke cycle.

Optimal Technique:

  • Control your slide speed throughout the recovery
  • Maintain a 2:1 ratio of recovery to drive time
  • Focus on staying relaxed while maintaining connection

The Power Disconnect

The Problem:
Moving the seat without maintaining handle connection creates a “dead spot” in the stroke. This disconnection happens when rowers focus on slide movement rather than power transfer.


Optimal Technique:

  • Feel handle weight before initiating slide movement
  • Maintain consistent handle speed through the stroke
  • Keep core engaged during transitions

The Death Grip

The Problem:
Over-gripping the handle leads to forearm fatigue and reduces power transfer from the larger muscle groups. This often stems from tension or trying to “muscle” the stroke.

Optimal Technique:

  • Hook fingers over handle without squeezing
  • Keep wrists flat through the stroke
  • Allow natural handle rotation in the fingers

Equipment Mismanagement

Poor equipment setup and maintenance sabotages performance before you even start. Wrong heights, loose bolts or dirty tracks can turn good technique into bad habits and create unnecessary injury risks. Keep your racing boat in prime condition for maximum performance.

Daily Clean (5 Minutes)

Problem: Salt, grime and bacteria build-up kills equipment.

Fix: Wipe hull, riggers and tracks with fresh water. Dry thoroughly.

Protect & Lubricate

Problem: Moving parts seize. Metal corrodes. Parts squeak and stick.

Fix: Apply thin coat of INOX MX5 to:

  • Tracks: Light coat after cleaning = smooth, silent slides.
  • Rigger Joints: Tiny drop prevents seized bolts.
  • Foot Stretcher: Protects adjustable parts.
  • Oarlock Gates: Stops squeaks, fights corrosion.

Remember: Five minutes of care now saves hours of repairs later. Keep LANOX MX4 and INOX MX5 in your toolkit—it’s cheaper than replacement parts.

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