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Conditioning · Rowing

Rowing Pick Drill

The rowing pick drill builds a full rowing stroke from arms-only movements, gradually adding a hip hinge and leg drive. It trains stroke timing and coordination at low effort.

  • Beginner
  • Low injury risk
  • Rest 30 sec
Video by Physio REHAB on YouTube

How to do it

  1. Secure the foot straps across the widest part of your feet while seated on the rower.
  2. Position yourself with legs extended, a slight backward lean, and the handle at your lower ribs.
  3. Perform arms-only strokes between straight-arm reach and your lower ribs, keeping your torso and legs still.
  4. Add a forward-and-backward hinge at your hips to each stroke, keeping your legs extended.
  5. Add a quarter-length seat slide with a small knee bend on each stroke.
  6. Increase the seat travel to half your full stroke length.
  7. Progress to full-length strokes, reaching approximately vertical shins at the front of the slide.
  8. Return the handle to its holder when your practice interval ends.

Form cues

  • Drive: legs, body, arms
  • Keep your grip light
  • Keep your wrists flat
  • Let the recovery stay unhurried

Common mistakes

  • Bending the knees too earlyOn the return, straighten your arms before tipping your torso forward, with knee bend coming last.
  • Leaning too far backwardFinish with your shoulders only slightly behind your hips rather than reclining toward the rail.
  • Adding slide before timing is consistentStay at the current stage until you can repeat it smoothly without pauses or handle collisions.

Safety

Jerking the handle or rounding your lower back can strain your shoulders or back, especially with high resistance or fatigue.

  • Use low-to-moderate resistance rather than the highest setting.
  • Keep stroke pressure light throughout the drill.
  • Stop the interval if pain appears or you cannot maintain a supported trunk position.

If you have ongoing back, shoulder, or knee pain, use a shorter pain-free stroke or seek guidance from a physiotherapist before practicing.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Core
  • Hamstrings
  • Lats

Equipment

  • Rowing Ergometer

Sets and reps

Sets
2–3
Target
120–180 seconds
Rest
30 sec

Use this as technique practice before a longer rowing session, spending roughly equal time at each stage.

Variations

Easier