Maybe I’m part hamster – there are times when I like just moving in a perpetual way without needing to actually advance anywhere: treadmills, not so much, but I do enjoy the Jacob’s Ladder and indoor rowing.
Indoor Rowing = Postural + Cardio + Strength
The rower is great for time management, because once you have the technique down, it blends postural work, cardio and functional strength… a familiar theme for people who enjoy kettlebells. I enrolled in an actual rowing course this month to flesh out my knowledge.
Horizontal pulls are pretty much always a good thing. They balance out living on the front side of our bodies, and help counteract constantly hunching forward into computers and phones, for example. Many modalities will get you there (seated or bent-over rows with bands, cables, dumbbells, … even tug o’ war!).
Indoor rowers add to the postural component of an horizontal pull by using a lot more of your body. Coaches estimate the work ratio to be 70% legs, 20% core, and only 10% upper body.
Squat vs. Deadlift?
We’ve had three different coaches so far in class, and I’m asking them all the same question: “Is this more specific to squatting or deadlifting?” They’re all going with the squat. My take on this is that with the angle of the catch position, the quad contribution will outweigh the glutes for many people.
Flexibility is a variable. A less flexible person will need to do the initial portion of the push-off with their forefoot and bring the heel in afterwards, which again reduces the glute contribution.
Where to Start?
The indoor rower market is largely cornered by Concept 2, whose website is a great resource for technique.
If you’re new to rowing, I would advise starting with short rows, perhaps only 250 to 500M to start, as you get used to your upper back in particular working hard. It’s also helpful to receive a little instruction and have someone check your form.
Is it Safe?
Note that rowing is often not appropriate for kyphotic people (those with an excessively hunched upper back) or people with severe osteoporosis. It can just be too much for the mid and upper spine, particularly on the initial pull. Some of the newer machines coming onto the market use water instead of a fly wheel, give a smoother pull, and might be worth considering for these individuals. Be sure to consult your own medical team and fitness professional when deciding if this option is appropriate for you.