Common Rowing Fixes for Beginners
This guide covers common technical issues you might experience as a new rower and provides simple ways to fix them. Use these tips to improve your technique and make your rowing more comfortable and efficient.
Recovery Issues (Getting Back to the Catch)
Signs You're Doing This:
- You slide quickly to the catch position
- Your movements feel jerky
- The boat wobbles or slows down between strokes
How to Fix It:
- Think: "Slow the slide, feel the boat glide"
- Move your hands away from your body first
- Then pivot your body forward
- Only then bend your knees to slide forward
- Try counting "one-two-three-four" during the recovery to control your speed
Signs You're Doing This:
- Your blades are high above the water during recovery
- Your blade might dive deeply or miss the water at the catch
- You feel unstable or tippy
How to Fix It:
- Think: "Level hands like carrying a tray of drinks"
- Keep your hands at a consistent height during recovery
- Maintain your wrists flat, not flexed
- Practice rowing with square blades (no feathering) to build awareness
Signs You're Doing This:
- Your knees start to bend before your arms are extended
- You feel cramped at the front of the stroke
- You can't reach as far forward as you should
How to Fix It:
- Think: "Hands away FIRST, body pivot SECOND, then slide"
- Make sure your hands clear your knees before your knees bend
- Practice pausing with your arms extended and body pivoted forward before sliding
- Focus on the sequence: arms → body → slide
Coach's Tip
The recovery phase is where most beginners struggle with timing. Remember to focus on the sequence: hands away first, rock your body forward, and only then bend your knees for the slide. Take your time!
Drive Issues (Applying Power)
Signs You're Doing This:
- Your arms bend before your legs are pushed down
- Your shoulders might hunch during the drive
- You feel arm and back fatigue quickly
How to Fix It:
- Think: "Push with legs first, arms are just hooks"
- Keep your arms straight until your legs are almost extended
- Focus on pressing through your feet to move the boat
- Imagine your arms as ropes - they don't actively pull until later
Signs You're Doing This:
- Your seat moves back before your shoulders/handle move
- Your back opens early in the drive
- You might feel strain in your lower back
How to Fix It:
- Think: "Maintain forward body angle during initial leg push"
- Keep your body angle constant until legs are halfway down
- Imagine "hanging" your weight off the handle through straight arms
- Practice rowing with legs only while maintaining your forward body angle
Signs You're Doing This:
- You rely mostly on your arms and back for power
- The boat doesn't accelerate well
- You feel tired quickly, especially in arms and shoulders
How to Fix It:
- Think: "Push the foot stretchers away from you"
- Focus on feeling pressure under your feet
- Imagine pushing a car or doing a leg press at the gym
- Remember the power sequence: legs → back → arms
Coach's Tip
For maximum power, focus on the connection between your feet and the handle. Your legs are your strongest muscles - make sure you're using them effectively by keeping your arms straight until your legs are almost finished pushing!
Balance and Stability Issues
Signs You're Doing This:
- The boat rocks side to side
- You feel tense trying to balance
- You have a death grip on the handles
How to Fix It:
- Think: "Relax shoulders down, breathe"
- Use a light grip on the handles - just hooks, not fists
- Keep your core engaged but upper body relaxed
- Balanced hands lead to a balanced boat
Signs You're Doing This:
- Either digging too deep (oars buried too far)
- Or washing out (blades not fully covered)
- Splashing at catch or finish
How to Fix It:
- For digging: "Press out, not down"
- For washing out: "Lock onto the water before pushing"
- Focus on consistent hand heights
- Just cover the blade - no more, no less
Coach's Tip
Balance comes from relaxation, not tension. The more you tense up trying to balance, the more you'll actually make the boat unstable. Focus on even hand heights and a relaxed upper body.
Video Reference
Watch our Balance Drills video to see these techniques demonstrated.