Mastering Your Rowing Form with Form Assist
Preview the common errors Form Assist may be telling you to correct in-real time.
Learning proper rowing form can be tricky - it doesn’t come as naturally as nailing your running or biking form - so we can all use a little help. Peloton is excited to introduce Form Assist - a new and exciting software feature that provides real-time visual form correction to Members in class to highlight areas of improvement to strengthen their stroke and provide for a better workout.
Proper form is crucial to rowing because it ensures you’re optimizing your stroke, protecting your body from injury, and producing as much power as you can. You’ll learn the foundations of form in your Peloton Row classes, but just remember your stroke is 60% legs, 20% core, 20% upper body. Once you find that balance and the rhythm of legs, body, arms, arms, body, legs - you’ll be off to the races.
Just like everything else - practice makes perfect - so it may take you a few tries before perfecting your perfect stroke. To help along the way, here is a preview of the common errors Form Assist may be highlighting at each part of your stroke, which is made up of four parts - the catch, drive, finish, and recovery - and how you can adjust your form in real-time:
The Catch
Nail the catch and you’re set up for success on every stroke. Sit towards the front edge of the seat while also ensuring you feel stable and comfortable. You should be leaning slightly forward (about 30-degrees), with your shoulders in front of your hips, arms fully extended and knees just above your ankles.
Form Assist may highlight:
Over Compression - This is when your knees are passing beyond 90-degrees above your ankles
What this looks like on Form Assist:
How to fix it: Try to keep your shins vertical, with your knees just above or behind the ankles. Going past the ankles can create undue stress on your knees.
Under Compression - You may see this if your knees aren’t quite hitting 90-degrees above your ankles
What this looks like on Form Assist:
How to fix it: At the catch, let your knees bend until they are just above the ankles. Ideally your shins should be vertical.
Lunging Forward - You may see this if you’re reaching too far forward and your back may be hunched
What this looks like on Form Assist:
How to fix it: Avoid reaching too far forward at the catch. Your back should be straight and your shoulders should be just in front of your knees when you're compressed to provide for the strongest leg drive in your stroke.
Under Extension- You may see this if you’re not fully coming into the catch position so your shoulders aren't stacking in front of your hips.
What this looks like on Form Assist:
How to fix this: Avoid stacking your shoulders behind your hips at the catch. Maintain a straight back with your core engaged while leaning slightly forward.
The Drive
Next is a three step sequence called the drive. Start by pushing with your legs, then lean back and finally pull the handle into your chest.
Form Assist may highlight:
Opening Up Early - You may see this if you're leaning back too early or bending your arms too early during the drive. Doing this can put unnecessary stress on your back and cause you to lose power because you’re not using your legs efficiently.
What this looks like on Form Assist:
How to fix it: During the drive, let your knees fully extend before using your back or arms. As your knees are about to be fully extended, swing your hips and bend slightly backwards. Finally, pull your arms and bring the handle just below your chest.
Shooting The Slide - You may see this if you’re shooting your glutes before your body can follow.
What this looks like on Form Assist:
How to fix it: Don't let your legs shoot back without the body or handle during the Drive. As you push with your legs, keep a strong core with your back upright and arms extended. The handle should move at the same rate as your seat.
The Finish
This is the ending position of the drive. You should be leaning slightly backwards, your legs fully extended and the handle held below your chest.
Form Assist may highlight:
Too Much Layback- you may see this if you’re leaning too far back at the finish.
What this looks like on Form Assist:
How to fix it: Avoid leaning too far back at the finish. Your back should be at 30° with your shoulders just behind your hips.
Not Enough Layback - you may see this if you’re not leaning far enough back at the finish.
What this looks like on Form Assist:
How to fix this: Let your back lean backwards at the finish. Your back should be at 30° with your shoulders just behind your hips.
The Recovery
Your recovery is done in reverse order of the drive. First, extend your arms, then lean slightly forward and finally bend your legs to return to the catch. A smooth recovery should put you in an optimal position to start your next stroke.
Form Assist may highlight:
Bending Knees Early - you may see this if you’re bending your knees before extending your arms or leaning forward.
What this looks like on Form Assist:
How to fix this: During your recovery, avoid bending your knees before extending your arms and leaning forward. Once your handle has cleared your knees, bend your legs and return to the catch.
It may sound overwhelming, but you’ll get the hang of it! You can always hide Form Assist during your row and check out your Form Rating and Insights dashboard after every class to see your areas of improvement and tips on how to strengthen that part of your stroke!
