The MyNextRow library
Learn indoor rowing.
A practical, research-aware agenda for setting up your rower, moving well, training with purpose, and staying in the sport for the long run.
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Catch Position: Start Strong Without Collapsing
How to find a clean catch position on the indoor rower — balanced forward body angle, comfortable shins, gentle brace so the handle and seat begin together.
Common Technique Faults and Their First Fix
How to spot the most common indoor-rowing technique faults and apply one small first fix at a time — sequencing, posture, rate, and pressure across the stroke.
Drive Phase: Let the Legs Start the Stroke
How to run a clean drive phase on the indoor rower — push the footboard before opening the trunk, keep the shoulders connected without shrugging, and use pressure that preserves the next recovery.
Finish Position: Where Should the Handle End?
How to find a clean finish on the indoor rower — handle toward the lower ribs, wrists flat, elbows moving behind the body, and hands away before the knees rise.
How Handle Path Affects Efficiency
How handle path affects efficiency on the indoor rower — keeping the handle level through drive and recovery, smoothing the arc, and using a nearby visual reference until the path becomes automatic.
Posture on the Rower: Tall, Supported, and Mobile
How posture on the rower stays tall, supported, and mobile — long spine without rigid arching, pelvis supported by the seat, neck and ribs relaxed so breathing can move the trunk.
The Indoor Rowing Stroke in Four Simple Phases
How the indoor rowing stroke breaks into four simple phases — catch, drive, finish, recovery — and how sequencing across the four phases is the rower's anchor.
Breathing With the Stroke on the Indoor Rower — A Research-Grade Synthesis
A research-grade synthesis of breathing on the indoor rower — breath-holding, the diaphragm as a postural muscle, and the breath as a real-time intensity signal.
Recovery Sequence on the Indoor Rower: Why Patience Makes You Faster — A Research-Grade Synthesis
A research-grade review of the recovery phase on the indoor rower — why rushing the slide loses power, and how the hands → body → legs sequence produces more watts per minute than the hurried version.
Stroke Rate Versus Power on the Indoor Rower: A Research-Grade Synthesis
A research-grade review of how stroke rate affects mechanical power, efficiency, and work per stroke on a rowing ergometer — for the indoor rower choosing between a longer pull and a faster cadence.