Rowing is one of the best options for a full-body workout there is. You can do it at any fitness level, and it's a great low impact exercise. If you're looking to buy a piece of cardio equipment for your home gym, I would argue that a rowing machine would be one of the best choices you could make.
Rowing works all the major muscle groups - starting with the push off the legs, a tightening of the core and lower back, and finishing with a pull from the arms and upper body.
Now, my background is in CrossFit, and CrossFit workouts traditionally do include a lot of rowing in them, as it's an entire body exercise and a functional one too: push with the legs, pull with the arms.
If you squat down to pick up your kid, you do exactly that - push with your legs, and pull with your arms. (Or, you should. If you're hinging and keeping your legs straight eventually you're going to smoke out your back. Just sayin'.)
But, this is not a post for me to preach about how to row (although I will cover the basics later), but rather, what is the best rowing machine for CrossFit? There are a lot of different styles of rowers out there: water rowers, magnetic resistance rowers, air resistance rowers. Which one is the best choice for you?
The answer is, it depends on what you're looking for. Let's take a look at a few different types of rowers out there.
Concept 2 Model D
Walk into any CrossFit gym, and you're sure to find the Concept 2 Model D rower as the rowers they use. This is the most popular rower for CrossFit, and with good reason. It's an air resistance rower, which means simply that it uses airflow to create the resistance against you.
The flywheel has a damper setting which adjusts from 0-10; 10 closes it off to reduce the airflow and thus make the rowing harder while 0 opens it wide up and provides the least resistance. (You can read more about damper settings here.)
They stand up on end for easy storage (this is how we store ours) and can also come apart in two pieces: you can detach the slide and store it separately if it's too tall. It comes with a PM5 performance monitor, which has an LCD display and has various options to show you meters, calories, paces, stroke rate, and split times.
In my opinion, this is the best rower out there, and not only is it used in CrossFit gyms and for home use, it's also used for what's called "dry land" practice by crew teams and hobby rowers. It provides the most authentic experience similar to rowing in a shell on the water, and has been somewhat of the go-to rower for years.
If you're looking to keep your heart rate high, dig deep and get a great workout, the Concept 2 Model D is where it's at. It's also at a reasonable price point in comparison to a lot of rowers, with a price tag of around $900 new. You can get these used for around $500-600, and they will work for years and years.
Peleton
Peleton first hit the scene with their bikes, and took the world by storm. When the pandemic hit, everyone wanted a Peleton because all the gyms were closed. I never got onto the Peleton wagon, as I've always really just enjoyed both a.) outdoor workouts and b.) stuff that was more of a grind than sitting on a single machine. That said, there are a lot of Peleton die-hards out there, so there must be something behind it.
This rower can also be stored upright. It has a large screen (that's honestly more like a TV) that you can play a selection of built-in workouts and classes on. You can also spin the screen around to face away from the rower, presumably to an empty floor area, where you could participate in a cardio or yoga class that did not use the rower.
There's no air resistance or water resistance on the Peleton rower; the levels of resistance are set electronically within the machine.
There are many CrossFitters who supplement with a Peleton bike, but I don't think you'll ever see a Peleton rower in a CrossFit gym. If for no other reason, because CrossFitters are hard on their equipment. These screens would be sure to get broken (and why do you need a screen when you have a coach?) and the cost of these is waaaay out of the price range that a micro-gym owner can afford - a single new machine starts at over $3000.
Ergatta
The Ergatta rower honestly looks like a piece of furniture. It still has the screen similar to a Peleton, but it is a hydraulic rower, using a water wheel to provide resistance.
It's built out of cherry wood, and is made in the USA. It's designed to be in a home, and definitely doesn't belong in a CrossFit or other functional fitness gym -it's way too pretty for that! I wouldnt even say it belongs in a home gym - I would more say it belongs in your living room, or a sitting room. It can be wheeled around and stored standing up as well.
It has an interactive touch screen that offers game-based workouts and a community that you can get involved in. It will also personalize your workouts for you as it learns your skill.
The Ergatta is a good option if you're looking for something that can fit into your current home decor, rather than having a separate gym space for it. Price wise, it's still up there - pricing starts at $2499, so not much less than the Peleton. However, I would argue, it's much prettier than the Peleton and would be the best option for someone looking for getting full-body exercises through rowing.
Hydrow
The Hydrow is what's called a magnetic rowing machine. A magnetic rower typically provides a lower level of resistance, albeit a smooth one. If you're looking for something at a challenging level, you may outgrow a magnetic resistance machine sooner than you would a rower with a water tank or an air resistance rower.
Hydrow offers 2 different sizes of rowers, one smaller for more small spaces and the other more of a full size rower. It does also store vertically, and touts that it is "virtually silent," which is not a feature of the Concept 2 - the fan can be loud.
The Hydrow rower also states that their "immersive Live Outdoor Reality™ experience will transport you to hundreds of scenic destinations and iconic waterways around the world." I imagine if you must use an indoor rowing machine that this could be nice - being able to look at someplace beautiful and pretend you're rowing there. I personally would rather get my row done and then go travel and enjoy that place in person instead, but to each his own.
The smaller Hydrow rower starts at $1900; the larger starts at $2500.
Aviron
The Aviron rower advertises a 'dual resistance system,' touting air resistance as well as magnetic resistance. I'm not sure how much that improves the machine, or if it just complicates it.
At first glance, the seat seems really high to me on these, and I feel like if I was working at any level of intensity it would be easy to lose my balance on it.
They offer themselves as the "future of fitness entertainment," and also have a gaming system built in.
Aviron pricing starts at $2200.
NordicTrac
When I hear NordicTrac, I am immediately taken back to the early 90's when the NordicTrac skier was all the rage. It doesn't look like they still offer these on their site anymore, but they do offer rowers, bikes, treadmills, and more.
Similar to the Hydrow, this is a magnetic resistance rower. It has a screen that also provides workouts, and their site touts that their trainers can up your resistance while you're working, to make your workout harder. I would guess that you can probably also adjust this yourself, but it might be a nice push to have the computer do it for you.
Prices range from $1500-$2000 depending on model and size.
Echelon
The Echelon rower is somewhat of a hybrid, in my opinion. It's a slightly lower price point ($1000, and can be found on sale for less) and instead of offering a screen, it offers a way to hold YOUR screen. So you can lock in your phone or tablet, and remove it when you're done.
They also claim a "Patent-pending Bluetooth Resistance Controller," which sounds to me like something fancy that can break? I'm not sure how you set the resistance with Bluetooth, but I guess anything is possible.
Just like all these other smart rowers, they offer classes, instructors, and scenic waterways.
Summary
You won't find any of these rowers except the Concept2 at the CrossFit Games, or being used by any CrossFit athletes. If you are looking for the best CrossFit rowing machine, the Model D is it.
No bells, no whistles. No screens, no games, no water, no magnets. No monthly memberships. Just you and the flywheel. It's been the top pick for CrossFit for years, and will continue to be.
There are so many options on the market today, and any of the above would make a great option for home workouts if you're looking for a smart rower. But if you're looking for the best CrossFit rower, you don't want any of that fancy stuff. You want sweat. And chalk. And ease of use - which the ModelD provides. Just hop on and start rowing, and you're on your way.
How to Row
Now, if you're going to start rowing, you need to make sure you have proper form. Rowing is a total body workout if you do it correctly, but if you spend a bunch of money on a rower and do it wrong, you're not going to get the full benefits of a rowing workout.
There are four parts to a full rowing stroke: Catch, Drive, Recovery and Finish. Let's break them down.
Catch
The catch is where, if you were in the water, your oars would "catch" the water. On a rowing machine, you'll be sitting up tall, your arms will be straight, and your knees will be bent. Your seat will be forward enough that you are ready to...
Drive
The drive is where you WORK. There are three parts to the drive: legs, back, arms. They have to happen in this order. First, you drive hard off the legs until they are straight. Next, you lean back just slightly until you feel your abs engage - I think of it like a tick-tock from 11am to 1pm on a clock. Then, only once your legs are straight and you're leaning back slightly, do you pull.
When you pull, aim for the bottom of your sports bra with the handle. (Even if you don't wear a sports bra, you know where one goes!) Your elbows should be pointing back behind you, not out to the sides. Keep your shoulders down and relaxed, not shrugged up by your ears. Think about trying to hold a pencil between your shoulder blades.
Now, take a look at my grip. Grip strength is important, but when rowing, you actually want a looser grip, with the pinkies hanging off the end of the handle. A death grip doesn't serve you well in rowing. Keep those hands loose and think of your arms like straps until the end of the stroke, then pull in quick to the chest.
Recovery
The recovery is when you finish all parts of the drive, and then slide back up towards where you came from, to the catch. Now, the recovery also has to happen in a certain order - in REVERSE order from the way you got there. So, first straighten your arms, then sit up back to 1pm, THEN bend your knees and start to slide back up.
Our brains want to do the legs first, because that's what we did first before - but this is wrong. If you do this, you'll be doing what's called "hopping your knees" - and if you're in a boat, you just dumped everyone you're in the boat with in the water. Keep that chain or cord smooth, run it in a straight line, and say to yourself in your head: "legs-back-arms-arms-back-legs."
It's also important not to rush this step. It's common for people to race to the finish, which can cause a lot of jostling in a real boat. Use the recovery as just that - recovery. Remember, if you were in a boat, the boat would still be moving through the water for this part -it's gliding along while you're getting ready to take another stroke. Fast drive, slow recovery. Focus on a long range of motion and moving smoothly.
Finish
When you get back to your starting position, you are at the finish. That split second where your stroke is "finished" and you have not yet "caught" the water. Once you hit the finish, you go back to the catch - feel the rower engage, drive off your heels, and you're on your way again.
The mechanics of rowing takes practice, and it doesn't come overnight. Whatever rower you decide is the right choice for you, be consistent. Take the parts of the stroke slowly until you have them down, and then and only then start to speed it up. If you train your brain to do them incorrectly, it will be difficult to switch to proper mechanics later.
Last but not least, I would always recommend adding strength training to your rowing workout or any other workout you're doing. Rowing is a great full body movement, and adding in some strength work will round it out. Resistance training is a great way to maintain muscle mass as you get older.
Beginner Rowing Workout
4 rounds for time:
500m row
15 eye-level kettlebell swings
10 air squats
5 burpees
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