Push before you pull

Ask a newcomer which body part they use most on a rower and they’ll almost always say “the arms”. It makes sense — you’re holding a handle and pulling it to your chest. But the best-kept secret of the rowing stroke is that it’s really a leg movement.

To find real power on the erg, learn the golden rule: push before you pull.

The order of operations

Rowing is a sequence that transfers power from the ground into the flywheel:

1. Legs — the drive starts with a strong push through the feet. Your arms stay straight, like ropes connecting your legs to the handle.
2. Body — as the legs finish, you swing the torso back slightly, using your core to carry the momentum.
3. Arms — only at the very end do you draw the handle into your chest.

Pull with your arms too early and you throw away the power of your legs. It’s like starting a car in fourth gear — the wrong tool for the job.

Why “push” beats “pull”

Think “pull” and you tend to tense the shoulders and neck — tiring, and hard on your form. Think “push the machine away with your feet” and your upper body stays relaxed and efficient.

Picture a leg press: you wouldn’t move a heavy load with your biceps, you’d use your quads and glutes. The erg is no different. Your legs are the engine; your arms are just the transmission. Lead with the push and your legs do the heavy lifting, leaving your arms fresh for the finish.

Finding the connection

Great rowing is all about connection — the feeling that every bit of force from your feet goes straight into the spinning flywheel. That only happens when the order’s right.

For adults coming back to fitness, “push before you pull” is the fastest way to see the screen improve. It makes the whole thing feel smoother, stronger and far more rewarding.

Want to feel the difference a coached session makes? Join a Foundations workshop.