The Official 2025 Rowing Form Checklist (PERFECT STROKE!)

[@CalebsTunes]

This guy had the foresight to make a video 2 years ago for 2023. What a boss.

[@petermartin7885]

why did i laugh so fucking hard at this

[@aDmaNN266]

He just change the title

[@megabug1010]

@@aDmaNN266 (that's the joke)

[@MobilityInert]

And yet I still see people doing it wrong every day at the gym 😂

[@ryanbaileyboxing]

Lol

[@davidesparza1390]

after seeing this i relize i have no idea how to row

[@makeartcda4294]

Me too 🤪😜🤪😜🤪😝

[@Legend0FZorro]

I feel this in my back pain from rowing poorly this whole time

[@liamburns8554]

Or spell

[@sohrobby]

@@Legend0FZorro same

[@fallenbullseye]

lol I agree

[@kandismueller7716]

I am a 74 yr old beginner. I know I should start with the correct form to cement good habits and get the best results. Thank you for your clear and concise information, without the bull!

[@trainingtall]

Thank YOU for checking out the video and best of luck with your rowing!

[@kandismueller7716]

My cheap rowing machine has long side handles with adjustable resistance on them, rather than a center reel with a cable and small center handle. So I can't keep the proper form you describe with my arms. Should I use it or start over with a better machine? Thanks for your help.@@trainingtall

[@W9Z3D]

Focus #1 - handle and wrists 0:44 Focus #2 - ideal layback 1:25 Focus #3 - handle pushdown 1:59 Focus #4 - 11 or 1 o'clock forward 2:52 Focus #5 - high hands 3:13 Focus #6 - push legs first 4:09 Focus #7 - accelerate through hips 4:54

[@nicolecloutier4923]

I love people who do this. Thank you 🫡

[@jjjrjjjr1]

@@nicolecloutier4923Why,it’s a spoiler with no alert 🤣🤣

[@spencergsmith]

@@jjjrjjjr1it’s not a spoiler, it’s an index

[@elliotgillum]

​@@jjjrjjjr1A spoiler? 😂

[@ybhall]

Dude, this was great! Absolutely no BS!!! I didn't have to spend 30 minutes learning the history of rowing and the 30 mistakes I shouldn't make and all this and that. Just straight to the point, and only what I needed. I don't even have a rowing machine yet, but I know I'll be able to have a good form when I get one. Thanks!

[@jakemccoy]

Tips start at 0:43, so not quite straight to the point.

[@kaihawaii9439]

@@jakemccoy Ahh, come on ...

[@evorland1]

The “handle push down” portion of the recovery is also to mimic bringing the blade out of the water. Handle level to chest = blade in water. Handle push down = blade out of water.

[@Frisou1-hd3sd]

I think that you should also mention that if you intend to row in a real boat, it's important to keep your hands level through the recovery because otherwise you will destabilize the boat and if you are in a single dump in the water and in another boats you are going to piss off your team :)

[@Long_Machine]

I wondered about that. I've never been on the water in the boat so I'm only intimately familiar with the indoor pain and suffering eagerly found on the C2 machine.

[@Frisou1-hd3sd]

yes the pain! @@Long_Machine

[@sotampacane]

No reason to do that on an indoor rower. If you just row indoors, keep a level plane. What people do on the water doesn’t always have to match up with indoor rowing.

[@penguin2981]

just discovered a row machine at my gym and although I LOVED my first experience on it, I am now realizing how bad my form was😂 thank you this video has been very helpful for me!!

[@amywestbrook5693]

LOL - Me too! AND I had had some "instruction" from a trainer. I realize now he didn't know either.

[@echelon2k8]

Yeah, always best to have the correct form down for any exercise as soon as possible, lest you give yourself some otherwise preventable injuries further down the road.

[@Quellebreo373]

#1 0:42: handle to sternum, elbows out and behind, flat wrists #2 1:24: torso positioned at 11, or 1, with a tight core to prevent having to over compensate when repositioning yourself for the recovery #3 2:05: handle push down on recovery #4 2:57: 1, or 11 at the front end to compliment the position on the lay back #5 3:15: hands in line with the chain on recovery, the angle of the shoulders and hands should not be too different #6 4:12 in the beginning phase of the stroke keep a forward body lean until your legs are locked out so the bar and the seat are moving at the same rate #7 5:00 accelerate through the hips, the pulling of the arm isn’t it’s own movement, but a finisher for the hip swing

[@nalinir5092]

Thank you for this summary. Makes my foray into rowing easier when I have cliff notes 🤗

[@Quellebreo373]

@@nalinir5092 lol I’m glad, I just got a concept 2 myself and wanted to make this to keep going over when recording myself

[@Dragon-Slay3r]

Thanks for the pointers guys. 🙀 number 2 pointer is interesting thanks

[@Whizkido420]

I have teacher that was olimpic rower that dont know how to transfer knowladge so after 4 month rowing and feeling that i wasnt doing it right i started waching videos ending up with this one, after 30 min waching you i finally learned how to do it properly, the diference is INSANE , i have been rowing just like you and no more injuries, less effort and more meters, less fatigue , just awesome, one thing is being good doing something and other thing way different is teaching how to do it , is something that i figured out after doing 25 years of doing different sports.. thanks for sharing it with us.

[@Dragon-Slay3r]

Thanks olimpic teacher 🤣

[@emmyobinna]

this video is amazing. I just started rowing 48 hours ago and I kept wondering why my forearms and shoulders were hurting. I wasn't performing the HANDLE PUSHDOWN even though my body was indicating that it was the right movement to finish the stroke. I really cannot speak too highly about this man's videos. Thanks again.

[@hamishgamble3870]

That really isn't necessary on an erg, and you are probably doing something else wrong, like tensing your arms and shoulders at the catch. (Uk junior national medalist speaking)

[@Collei538]

​@@hamishgamble3870any tips for Nat schools next year?

[@MarkChenMovement]

That layback with the clock lining up was satisfying

[@trainingtall]

Lmao when I was editing it I was like yessssssss

[@MarkChenMovement]

@@trainingtall perfection 🙌

[@heavenlypickler]

Oh my goodness, I just start taking rowing class about 3 weeks. My instructor didn't teach me any of these. My technique is all over the places. My arm position is wrong, my posture is wrong and now my neck and shoulder got sore. Thank you so much for teaching these techniques. Happy rowing!

[@chelseabunker2391]

Was never taught the handle push down, but it makes so much sense watching it in action on how it affects how the back and shoulders are engaged in a balanced way

[@simjam1980]

Also it replicates real life rowing, where you would be lifting the paddle out of the water

[@RogueStar360]

Finally someone that knows the correct form! As a former rower myself, I find myself analyzing the form of people at the gym. Not a lot of people seem to know correct rowing form. Most common error I see is coming up with with legs first before fully getting the hands down and out

[@kingwiththeax6880]

48 hrs ago… wife calls and says- I found this rowing machine in the box at Goodwill. Would that be a good Christmas present for us? My response- hell yes! Looked up a review of the machine, and this Tall guy gave a favorable review of it. Now I need to learn how to row. Search for techniques video and it’s the Tall guy again. Great video. Love his delivery. Easy breakdown and no BS.

[@georgiap5051]

I was wondering why I wasn't really "feeling the burn" from rowing and your video has showed me what I was doing wrong 😂 thank you! Super helpful

[@LL-bl8hd]

I did rowing my freshman year of HS and then dropped sports to focus on academics. At 46 I recently noticed my gym's rowing machines and decided to give them a try. Surprisingly a lot of the form came back! Muscle memory is amazing! But I was definitely a bit rusty. I'm sure these tips will help. Rowing is such a great full-body workout! I'm excited to do it more often!

[@DaM4rD]

That T-Rex impression at 1:06 was hilarious! 😂

[@chronic_hatred2k22]

I watched this video 20 minutes before my fitness test and I want you to know that this guide was instrumental in my passing, 9 minutes to clear 2000 meters. Thank you

[@trainingtall]

Congrats!!! Glad it was helpful!

[@skent714]

You're a great teacher, succinct, and concise. I started rowing 2 weeks ago, and these 7 points are essential. Thanks!

[@AsifKhan-ju4ld]

Best decision that I ever made with regards to my fitness was buying a rower AND following this brief but perfect tutorial. I watch it each time I get on it everyday and it's been 2 weeks now. I worry that I might pick up bad habits so I need this constant reminder. Thanks.

[@peimanfazli1294]

Hands at chest Elbows out Lean back to 11 pm Control the bar in the lay back Run the bar over the legs Lean forward on the front end Keep hand in line with the chain (feel stretch in the lats) Push legs first out almost entirely straight whilst keeping the forward body angle The seat and the handle should move at the same Then pull arms

[@faresalgahtani8745]

0:36 finally someone that knows how annoying it is. Thanks for the tips, I kept the video on loop while I was rowing for 30 minutes. From rookie to pro in one session

[@Chloholio]

At 2:40 also from a practical standpoint regardless of muscle fatigue, when you are actually rowing, during the “recovery” you want your oar to be positioned above the water! Angling the handle low achieves this.

[@russellsheridan3957]

Love it. The movements feel like a focus on rowing instead of on training.

[@Johnny_484]

Perfect presented! No BS and, as a rowing newbie, I really appreciate the simple explanation. Thank you!

[@annajo3436]

4:01 4:24 4:48 5:03 5:24 accelerate through hips , deliever the power to my upper body and finish it pulling handles keep my shoulders in front of my hips It's like deadlift. Use the sole of my foot and connect shoulder to the handles

[@AC-gp7kf]

Just got a row machine and something didn’t feel right. After watching this I realized I had T. rex arms and the handle was too high. Thank you!

[@ghoumaanis5292]

I've been using this for 3ish weeks. I love it. It works great and no noise at this time. I just row and watch tv.

[@specialforces101]

Thanks

[@ericmorales1996]

Thank you so much! As a novice to rowing, your instruction greatly improved my form, and I significantly improved in 2 days. Bless you!

[@shirleyw3031]

I have Plantar Fasciitis, today I tried rowing for 20 minutes, didn’t get any heel or arch pain. This is a great demo for rowing, I think I understood most of it, even English isn’t my language. Looking forward to try rowing with the rules you introduced tomorrow, thank you 💐🍹

[@rankin90049]

Thanks!

[@pacificsmile]

I looked at the rowing machine at the gym and thought easy.I looked at trainer and asked how to do it.she told me to look online .dahhhhh.well I am glad I did .you were the first person I came across.Thankyou.your guidance has given me clear instructions to do this the correct way.omg seems hard.but will try.Thankyou kindly.

[@shawnrashidi9695]

You did a great job making this easy to understand, Austin! 👌

[@trainingtall]

Thanks Shawn! That was my goal!!

[@Dragon-Slay3r]

No wonder they killed him

[@ojosverdes118]

I rowed in college but here’s the deal- they didn’t coach us on using the ergs! Just expected us to grind out sessions and get them done. After years away, I knew something was off- the push the handlebars down action happens pretty organically in a scull, but I was missing it on the erg! Thanks for a great refresher and some pro tips 👍

[@katherinevelazquez4876]

Thanks for this! I actually used a rowing machine for the first time EVER today and I now know the areas I need to improve on.

[@GoTellItOnTheMountain]

Thank you for this! Taking up rowing due to injury. So very straightforward and clearly stated and demonstrated. Well spent 6 minutes!!

[@trainingtall]

Glad you enjoyed it! Happy rowing my friend!

[@InTheKitchenWithMelissaAndDoug]

Just bought a rower. Thanks for the straightforward video without all the fluff. I can't wait to set up my phone and record myself for comparison. Thank you.

[@user-iw5ff1vx5o]

0:44 1) Handle & Wrists 1:28 2) Ideal layback 2:11 3) Handle pushdown

[@klskl1]

wait when is the rest, I upvoted too soon

[@stef1lee]

I just hopped on my first rowing machine last night at the gym. I asked the attendant to help me understand the form and he had no idea how to properly use the machine because "he just works there" and is not a trainer. 😂 So, I followed the pictures and while I was doing great on some strokes, I was poor in my form and thought you were supposed to jack hammer that deal. I see I was severely mistaken. I am a natural born sloucher who is constantly correcting my own posture and last night was no different. I had so much fun and I plan on going back this evening to give your techniques a go. Thank you for the excellent how to, and I plan on coming back for more info. I'm definitely subscribing! ❤

[@270769060]

Prior to your video I tried the rowing machine for the first time and I watched some other videos but found yours the best one, great job. After trying your techniques I was breathing a bit heavier than before. Thank you, thank you!!!

[@270769060]

Does it matter if your thumbs are above/below the bar? I found it easier if they are above.

[@markzuckerberg5703]

@@270769060 keep thumbs under the bar. not really much difference but it’s just more stable

[@icebear5554]

First video I went to after assembling my new rower. Very educational.....I'll probably watch daily for a week or so until I'm more proficient in my technique. Thanks for posting this!

[@christinagarcia-alario2775]

So I've been rowing at CrossFit and Orange Theory for several years now and have always hated rowing because my lower back would always start burning right away. I thought i knew how to row! After rethinking my form, i watched this video and my lower back hasnt hurt AT ALL while rowing anymore. I am actually one of the best rowers in my class now! After correcting my form, I can now row more efficiently for longer so THANK YOU!!!!!

[@frnchgrl26]

Oh man, the 3rd point at minute 2:40 is what so many folks in my rowing gym need!

[@francescaguatteri8875]

This was the only point that left me perplexed. I think that my rowing trainer would call that gesture of lowering your hands "depilation" 😂 and it's not supposed to happen, as it would correspond to an excessive lifting of the paddles, not convenient in the real-life rowing we may want to train for. But great helpful video for all the rest!

[@jenl8888]

This is exactly what I needed! After being off the water since 2005, and with access to an erg for the first time in as many years, I’ve been excited-but a bit nervous-to get back on. Thank you!

[@AeroLancaster]

This is so helpful! One of my Coaches has been trying to help me with my rowing form, but it's sometimes hard to hear and understand her during the class. I'm going to keep working on it so I can be the best I can be and make her proud! :)

[@stevemotter7582]

I had a Concept 2, loved it, used it Every. Single. Day. Covid required a move and I had to sell my machine. Now I'm stabilized and my local gym has a concept 2 and this video is AWESOME to get reacquainted proper technique. Can't wait to get back in there.

[@422katieleigh]

I had a foot injury and gained a lot of weight. Wanting to get back in shape, I bought a (very) cheap rower from Amazon for my little apartment nook. So far it’s been a great alternative to other standing workouts but I noticed my back feeling a lot of it and was concerned about injury. This helped a lot, thank you!

[@kelvpoon]

This guy had the foresight to make a video 3 years ago for 2024. What a boss.

[@theintersectionofparallels]

Definitely chose to watch this because it was the only video out there

[@tiffanyrankin9059]

Great, simple video. I just purchased a rowing machine to help with my knees & back. I had to check my form & realised it wasn't great after watching your video. Thanks for the instructions!

[@eelcosmit]

Brilliant. This is how an instruction video should be made. No bullshit back story. Clear and brief. Thank you! E

[@misterbikewrench]

Thank you. I have wanted to make sure I'm using my rowing machine properly. I have watched dozens of videos and heard similar things about proper form and techniques. But all the videos I have watched still didn't help me understand if I was rowing correctly. This video lists the key points and also demonstrates them right after. It was much easier to understand. I feel more confident in what I should do now. Through all the videos I have watched and have not felt 100% clarity on doing the rowing technique, I did find one of your older videos. Your older video was good and easier to understand than the others. This video is even better. Thanks for posting and creating this.

[@dumbartonyankee]

I watched this before going to the gym and found it really helpful! I got into a rhythm of telling myself "push, lean, pull" and it helped me to remember what to do when . I already had the elbows right and only really had to think about the order of pulling back motions.

[@walterwally983]

New to rowing due to running injury and this is a HUGE help!

[@cindyy3707]

1:00 full technique

[@Watchamocalit]

Great video and attitude as always! As someone who just picked up rowing a few weeks ago, you've been a lifesaver :) that tip about keeping your hands low when you return isn't something I pay attention to, will keep that in mind moving forward.

[@trainingtall]

Well thanks so much :) super kind of you to say! And yes the hands low is something that SO many miss (even with "good" form!)

[@1markdavies]

This guy had the foresight to make a video 4 years ago for 2025. What a boss.

[@morganfreemanwannabe]

I must have come back to this video 7 times over the last couple of days. My new rowing machine says I'm at over 400 strokes, and I think I've still got a ways to go before good form is second nature, but this is helping!

[@Dragon-Slay3r]

Thanks man you got a screwloose

[@jenniferbond7073]

Been binging how to row vids….rowing and biking is a couple things I can do when recovering from two foot surgeries. I thought I knew what I was doing, Hahaha, not so much. I was 50% there, all of his vids will help me get there & most out of the rower.

[@Jackpo25]

You’re great at explaining everything. It also isn’t boring at all 10/10 👍🏼

[@sergemarlon]

Haha. Perfect timing. It's 2023 and I've rejoined the gym and tried out the new rowing machine. I Was making the following mistakes: Layback, I was almost completetly laid back during my end stroke. Pushdown, or lack thereof, I just went straight back and forth. Push legs first, I was pushing with my legs and pulling with my back at the same time. Thanks for the tips, Yo!

[@pkubigfool]

Good technique is the key to enjoying rowing!!! I am not tall at all. But I am in for this channel. My rowing immediately improved after watching 2 videos!!!

[@antjone]

Thanks for this. I'm a newbie and your tips pushed me from 23rd to 30th percentile!

[@mifflinfinity]

I’ve never heard anyone do a T-Rex bark like this, LIKED

[@carlaarzadon1607]

I’m planning to start using the rowing machine and wanted to learn proper form. I saw your video first, and then I couldn’t even finish watching other videos as soon as I saw their t-rex hands. Thank you! I’m sticking to your technique 😊

[@whatsupshittafabraans1926]

I’m glad I’ve visited this vid, my technique varies but to have key points to stick too, should correct flaws from developing,-thanks dude for the no nonsense tutorial

[@trainingtall]

No prob! Thanks for watching and good luck!

[@aussiejim5284]

At the catch your head or focus should be up as you stretch those lats. The screen on the machine tricks you to look down but if you look up at 45 degrees at the catch, you won’t round your upper back. This is better for your back and power transfer. You can feel the difference, try it.

[@jenniferbond7073]

Thanks to Austin my rowing was so much better today and got so much more out of it!

[@leeensalada3336]

I've viewed many beginner tutorials but this is the best. Although I row on a Hydro, which has good instuction, this video taught me to row.

[@cimerej]

I would add the following.: As seen in this video (or any other erg video), there are three distinctive phases of all but the first power stroke taken on any erg: taking up backlash (idling), engaging the wheel, and pulling the wheel after engagement. To dampen a possble impact that may occur when engaging the wheel, it is imperative that the back is not fully tensionned/engaged to the handle. Otherwise, the stress of a possible impact can be transmitted to the back mussles and consequently to the hamstring, which can eventually (after many strokes/repetitions) lead to a big mussle spasm(s). I know at least four or five people that had these 'misterious, rowing related injuries'. If you can interpret my statement well, you may understand my claim that these type of injuries are not misterious after all.

[@cjelvado]

I always want to start the return with my legs and end up having to lift the handle over my knees. This video was very helpful. Thanks.

[@nygemma]

thank you SO much --- this is so helpful...I am able to focus on each element and finally string it all together...right now i can only handle 10 minutes... will add on slowly

[@trainingtall]

Glad it was helpful!

[@sarasorge]

I needed him a synopsis at the end of your lecture I forgot the ones at the beginning

[@oneminute5865]

Had my first rowing session this week and I now realize I probably didn't have the best technique. Thanks a lot for the useful info.

[@trainingtall]

No worries glad it could be helpful!

[@keshiagrant1314]

I stumble upon the rowing machine at the gym this morning and it sparked my interest. I love how simply you break this down! Thank you!!

[@bro.l.isdivinesun7250]

Best, most comprehensive "how to" I've seen. Really helps one understand the mechanics in the simplest way.

[@NK-kx1ol]

I need to work on focus #5… That’s the best video I found so far, short & to the point. Thanks.

[@Maredrom]

Hey Austin, this is one of the best videos you have ever done. You touch on so many amazing points, especially #5. I think this is also something most people tend to forget when rowing. This is a very easy, and informative video for everyone, no matter the experience level ! :)

[@gmazing82]

I was doing every point wrong to VERY wrong. I should have a lot more endurance now, especially with my back. Thanks for this.

[@JeremyJames_studio]

Brilliant video - improved my rowing by about 30% immediately. Most helpful exercise video I’ve seen. Thanks

[@PHR0Ggaymer]

Just moved to the coast and starting rowing at the gym. Love it. Looking to work hard at it and join a local rowing club

[@TheMariposaEffect]

My Concept 2 arrived today and your video is BY FAR the best one I’ve found! Totally guilty of t-Rex arming it 🫠😂 Thank you!!

[@ishficici999]

GREAT video COMPOSITION with the overlay of additional images! ❤🎉

[@Spaethon]

This is an awesome tutorial. I found a craigslist deal on a magnetic rowing machine for 50 bucks, selling for $400 on Amazon, virtually unused. Dude said it hurt his bad knee. I read somewhere that rowing machines exert 95% of your muscles, like swimming. If that's the case, I'm over the moon to have a small piece of exercise equipment, and to get so much done at once.

[@Matt-ik7dh]

I have only rowed three times now and I have yet to do any of these correctly 😂😂😂

[@jameslangschied7900]

Thank you. Thank you. Thank you. I started at the Y recently and have absolutely no clue how to row correctly. Now, I think I understand the finer points. It looks like a great overall workout and I want to do it right because I want to be in shape (for a 70-year-old) and I don't want to hurt my back again. Great, too-the point demonstration.

[@yangliu3456]

Great videos man! I just bought my Concept2, and used your videos to correct lower back pain problem. Now just need to get used to it and get to at least 30 minutes each session.

[@trainingtall]

Excellent! I'm glad it could help you out! Best of luck to you! You'd be perfect for my 20-day coaching course - it's on my website if you're interested!

[@louferguson7048]

Do you still get lower back pain? Thinking of getting a rower but concerned about back

[@yangliu3456]

@@louferguson7048 I would say get it. It did took about a month to strengthen my lower back with good form. Then it's fine.

[@joecool2678]

Great video. Just got the Concept 2 for myself. I especially love the New Wave spelling of the word Position @3:33 😜

[@didierpitre8107]

Really liked your video man you didn't waste any time. You got right into it. I know it's a little unreasonable but I always find when KZbinrs tell you to subscribe at the start of their video a little cringe. It's greatly appreciated that you waited till the end which in my opinion allowed me to see more of your hard work, than in the first five minutes. I haven't yet seen all that much of your content yet but I think you're definitely gonna make it too a million man! Keep up the great work!

[@demonhunta07]

Just decided to try the rowing machine today and now I’m trying all this stuff in a bit

[@wishiwassleeping8382]

This video has really improved my form. I was wasting my time previously. Thank you!!!!

[@andrewzach1921]

Thanks for the video, jumped back on a rower as I haven’t used one for almost 20 years. I figured out a lot of these things but it was really helpful to see it put together.

[@SeriesTube01]

I bought a rowing machine and I've never done this kind of exercise before, not even when I was younger and used to go to the gym. Thank you very much. 👏👏👏👏👏

[@integral]

Great video to have right after assembling my new rowing machine. And yeah, it's clear it's going to take some time to get the form right. Visualization, you all.

[@Latchedlungs]

Thank you so much for this video, I'm doing rowing as cardio dropping from 125 kg and this advice is invaluable!

[@jahninapamintuan1849]

Thanks for this video. Lots of people dont use the rowing machine at my local gym so I tried it yesterday and found it really challenging

[@disco7379]

Now I realise why my biceps were so sore after rowing I wasn’t using my legs properly 🙈

[@georgetteconstant9050]

This is the best video I've seen on how to row. Thanks. Easy to understand, really good.