Rowing Machine Drills For Weight Loss, Part 1



Part 1 of our brand new weight loss series! This series is going to cover the basics of human movement: coordination, agility, and balance. So, let’s get you started with a few basic tools such as a few different types of balls. Lacrosse balls, mobility balls, etc.

Step 1 is balance. Can you balance on one foot for 1 minute? Can you alternate evenly? Do you struggle on one side more than the other? If so, grab a prop (pvc pipe, door frame, broom). Your feet are the foundation of your body. Also, we suggest doing this barefoot.

IF you can balance on one foot successfully, can you do so and throw a ball back and forth? Can you bounce the ball while you’re balancing? Can you switch feet? This is the beginning of mind body connection. Coordination + agility. Once you get comfortable with your balance, add in a challenging surface.

If your feet can’t articulate underneath you to help you balance and walk, then there’s no point moving on to heavy weights or cardio. It all starts with your foundation.

Step 2, add in a gentle push and pull of the arms. Maybe it’s a stair railing or a bed frame, a dresser, any elevated surface. Establish a good plank and move your chest to the surface, controlled reps for 8-10 reps, 3-5 sets. Make sure your elbow stay near to the body. Fully extend the elbow, fully extend your body down to the surface.

Next, move to a pull. Get creative. Use a TRX, rings, whatever you want. Elevate your hips and move your chest to the surface. Or perform a “ring row” type movement. The angle should be easy enough — the higher the easier.

Step 3, when it comes to using the rowing machine for weight loss, start with the basics. Don’t deviate from good movement. As you improve on this journey, you’ll be able to get deeper into the catch. You can still lose weight rowing at half-slide. Only row for 1-3 minutes at a time.

For greater detail, coaching cues, and points of performance, train with us at

Dark Horse Rowing is built for indoor rowers and gyms who want to use the rowing machine as a tool for their training, workouts, weight loss, and recovering from injury.

You’ll get workouts, coaching, and support all around the Concept 2 rowing machine. This is THE place to get great workouts and understand the rowing machine.

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