Top 13 'Catch-and-Drive' Rowing Workouts to try for beginners to finally master the rowing machine - Goh Ling Yong
So, you’ve decided to conquer the rowing machine. Fantastic choice! It's a powerhouse of a machine, ready to deliver a full-body, low-impact workout that torches calories and builds lean muscle. But let’s be honest—it can also be one of the most misunderstood pieces of equipment in the gym. Many people hop on, yank the handle like they’re starting a lawnmower, and wonder why their back hurts and their results are lackluster.
The secret isn’t in the pull; it’s in the push. The heart of a powerful, efficient, and safe rowing stroke lies in two simple-sounding words: the catch and the drive. The catch is the starting position, where you're coiled like a spring. The drive is the explosive push with your legs that generates the vast majority of your power. Master this sequence, and you'll transform the erg from an instrument of torture into your favorite fitness tool.
That’s why we’ve put together this comprehensive guide. These aren't just random workouts; they are 13 targeted sessions designed specifically for beginners to drill the catch-and-drive sequence into muscle memory. Whether you're looking to build technique, endurance, or power, there's something here for you. Let's get you rowing like a pro.
1. The "Legs Only" Drill
The Foundation of Power
Before you can build a house, you need to lay the foundation. The "Legs Only" drill is the concrete foundation of your rowing stroke. The goal is simple: to isolate the most powerful muscles in the movement—your legs—and teach your body that the drive starts with a push, not a pull. This drill is non-negotiable for anyone new to the erg.
To perform it, get into the catch position: shins vertical, back straight, arms extended. From here, focus only on pushing with your legs until they are straight. Your arms should remain straight like ropes, and your torso should stay in the "11 o'clock" forward-leaning position. Once your legs are flat, simply reverse the motion to return to the catch. Don't swing your body or pull with your arms at all. Feel the pressure on the balls of your feet and the power coming from your quads and glutes.
- Workout Structure:
- Row 1 minute using "Legs Only."
- Rest for 30 seconds.
- Repeat 8-10 times.
- Focus: Keep your arms straight and your core tight. The handle should move in a straight line back and forth, powered exclusively by your legs.
2. The "Legs and Body" Drill
Connecting the Sequence
Once you’ve ingrained the leg push, it's time to add the second part of the power sequence: the body swing. The "Legs and Body" drill connects the powerful leg drive to a strong hip swing, creating a fluid transfer of energy. This is where you start to feel the rhythm of the stroke taking shape.
Start just like the "Legs Only" drill. Push with your legs first. As your legs are about to straighten completely, begin to swing your torso back from the 11 o'clock position to a 1 o'clock position. Think of it as a powerful, controlled pivot from your hips, not a bend in your lower back. Your arms still remain straight. The sequence is LEGS, then BODY. Reversing the motion is key: it's BODY, then LEGS.
- Workout Structure:
- Row 2 minutes using "Legs and Body."
- Rest for 1 minute.
- Repeat 5-6 times.
- Focus: The transition. The body swing should begin just as the leg drive is ending. It should feel like a wave of energy flowing from your feet through your hips.
3. The Full Stroke Pause Drill
Putting It All Together
Now it’s time for the grand finale of the stroke: adding the arms. The Pause Drill helps you combine all three components (legs, body, arms) in the correct order by forcing you to stop and think. This drill is a favorite here at Goh Ling Yong's blog because it's so effective at correcting the common mistake of pulling with the arms too early.
Perform a full rowing stroke: push with the LEGS, swing with the BODY, and then pull with the ARMS to your lower chest. After you finish the arm pull, pause for a full second. Use this moment to check your posture: are you sitting tall? Are your legs flat? Are your shoulders relaxed? Then, recover in the reverse order: ARMS move away, BODY pivots forward, and LEGS bend to slide you back to the catch.
- Workout Structure:
- Row for 5 minutes, taking a 1-2 second pause at the "finish" of every stroke.
- Rest for 2 minutes.
- Repeat 3 times.
- Focus: The strict sequence: LEGS-BODY-ARMS on the drive, and ARMS-BODY-LEGS on the recovery. The pause is your chance to reset and focus on the next stroke.
4. The Pick Drill
Building the Stroke in Reverse
The Pick Drill is a classic rowing exercise that builds the stroke piece by piece, starting from the finish and working backward to the catch. It’s an incredibly effective way to refine your sequencing and ensure each part of the stroke is distinct and correct.
You’ll start by sitting at the finish position (legs straight, body leaning back slightly, handle at your chest). For the first minute, do "Arms Only" strokes. Then, for the second minute, add the body swing for "Arms and Body" strokes. For the third minute, take a half slide. Finally, for the fourth and fifth minutes, take full-length strokes. This gradual build-up reinforces the proper recovery sequence (arms, then body, then legs) which is just as important as the drive.
- Workout Structure:
- 1 minute: Arms only.
- 1 minute: Arms and body swing.
- 1 minute: Half slide strokes.
- 2 minutes: Full slide, normal strokes.
- Rest for 2 minutes and repeat 3-4 times.
- Focus: Smooth transitions between each stage of the drill.
5. The 20-Stroke Power Focus
Feeling the Connection
This workout is less about endurance and all about feeling the raw power of a well-executed drive. The goal is to maximize your power and efficiency over a very short interval. You’ll be paying close attention to your monitor, specifically the watts or the 500m split time.
Row 20 strokes with a singular focus: make each stroke as powerful as possible while maintaining perfect form. Don't rush! Keep the stroke rate low (around 20-24 strokes per minute). The goal isn't speed, but force. After the 20 strokes, paddle very lightly for about a minute, then repeat. You should see your split time drop (get faster) or your watts increase during those 20 strokes.
- Workout Structure:
- Row 20 strokes with maximum power at a low stroke rate (20-24 SPM).
- Row 1 minute very lightly (easy paddle).
- Repeat 8-10 times.
- Focus: Watch your monitor. The goal is to generate a powerful "drive" number without rushing the slide on the recovery. Feel the machine surge with each push.
6. The "Pyramid" Interval
Building Form Under Fatigue
Pyramid workouts are a great way to build endurance and mental toughness. This simple structure challenges you to maintain good form as you get progressively more tired. For a beginner, it’s the perfect test of your newly learned catch-and-drive technique.
The structure is simple: you increase the duration of the work interval, then decrease it back down. A classic beginner pyramid is 1 minute of hard rowing followed by 1 minute of rest, then 2 minutes hard/2 minutes rest, then 3 minutes hard/3 minutes rest, and then back down (2 on/2 off, 1 on/1 off).
- Workout Structure:
- 1 minute hard, 1 minute easy rest.
- 2 minutes hard, 2 minutes easy rest.
- 3 minutes hard, 3 minutes easy rest.
- 2 minutes hard, 2 minutes easy rest.
- 1 minute hard, 1 minute easy rest.
- Focus: During the "hard" intervals, concentrate on maintaining the powerful leg drive even when you start to feel tired. Don't let your form break down into an arm-yanking frenzy.
7. The "Steady State" Foundation Builder
Practice Makes Permanent
Steady-state rowing is the bread and butter of any rower's training plan. It involves rowing for a longer duration (20-30 minutes for a beginner) at a consistent, conversational pace. This isn't a race; it's practice. Every single stroke is an opportunity to reinforce the correct catch-and-drive sequence.
For this workout, you'll row for 20-30 minutes straight. Keep your stroke rate low (18-22 SPM) and your intensity at a level where you could hold a conversation. The low rate forces you to be patient on the recovery and explosive on the drive. It’s a meditative practice that builds your aerobic base and perfects your technique.
- Workout Structure:
- Row for 20-30 minutes at a low, consistent pace (RPE 4-5/10).
- Focus: Consistency. Every stroke should feel the same. Focus on a mental checklist: Legs-Body-Arms... Arms-Body-Legs.
8. The "Rate Ladder" Drill
Learning to Control Speed
This workout teaches you a crucial skill: how to separate stroke rate (how fast you move back and forth) from stroke power (how hard you push). Many beginners think rowing faster means moving their body faster, but it’s about applying more power and controlling the rhythm.
Start by rowing for 2 minutes at 20 strokes per minute (SPM). Then, without stopping, increase your rate to 22 SPM for the next 2 minutes. Then 24 SPM for 2 minutes, and finally 26 SPM for 2 minutes. The trick is to try and keep your 500m split time (your power) roughly the same at each rate. This forces you to be quicker at the catch and more patient on the recovery.
- Workout Structure:
- 2 minutes @ 20 SPM
- 2 minutes @ 22 SPM
- 2 minutes @ 24 SPM
- 2 minutes @ 26 SPM
- Rest 3 minutes and repeat if you wish.
- Focus: Changing your rate without changing your power. This drill builds immense control over the rhythm of your stroke.
9. The "Negative Split" Challenge
Mastering Pacing and Power
A "negative split" simply means making each subsequent interval faster than the one before it. This workout teaches you pacing and how to conserve energy, so you don't fly-and-die. It forces you to be controlled in the beginning and to dig deep for that leg drive when you're tired at the end.
A great beginner structure is 3 x 500 meters. Row the first 500m at a strong but controlled pace. Rest for 2 minutes. On the second 500m, you must beat your time from the first. Rest for another 2 minutes. On the final 500m, you have to beat your time from the second.
- Workout Structure:
- 500 meters at a controlled, hard pace. Note your time.
- Rest 2 minutes.
- 500 meters, faster than the first.
- Rest 2 minutes.
- 500 meters, faster than the second.
- Focus: Executing a strong, consistent drive from start to finish. Don't start too fast on the first piece!
10. The "Reverse Pick Drill"
Building the Stroke from the Start
While the standard Pick Drill builds the stroke backward from the finish, this variation builds it forward from the catch. It’s another excellent way to hammer home the proper sequence of the drive. As my colleague Goh Ling Yong often says, "You have to feel the separation of movements before you can blend them."
Start at the catch. For the first minute, perform "Legs Only" strokes. For the second minute, add the body swing for "Legs and Body" strokes. For the final three minutes, add the arms for full, complete strokes. This drill directly trains the LEGS-BODY-ARMS sequence.
- Workout Structure:
- 1 minute: Legs Only.
- 1 minute: Legs and Body.
- 3 minutes: Full strokes.
- Rest 2 minutes and repeat 3-4 times.
- Focus: Feeling the power initiate from the leg press and flow through the kinetic chain.
11. The "Feet Out" Drill
The Ultimate Form Corrector
This one is advanced, but it’s a game-changer for technique. Unstrap your feet from the footplates. Yes, you read that right. Rowing without your feet strapped in forces you to control your body and use your core for stability. You can't rely on the straps to pull you back to the catch.
If you are pulling too hard with your arms or throwing your body weight around wildly, you'll feel it immediately—you'll likely fall off the back of the seat or feel your feet fly up. This drill forces you to have a smooth, powerful, and connected drive, followed by a patient and controlled recovery. Start slowly and with low power until you get the hang of it.
- Workout Structure:
- Row for 2 minutes with feet out of the straps at a very light pressure.
- Rest for 1 minute.
- Repeat 5-6 times.
- Focus: A smooth transfer of power. You must use your core to slow down at the finish and initiate the recovery. No jerky movements!
12. The "30/30" High-Intensity Sprints
Developing Explosive Drive
Now it’s time to have some fun and build explosive power. This is a simple but brutal High-Intensity Interval Training (HIIT) workout. The short bursts are perfect for focusing on an absolutely explosive catch and drive without having to sustain it for a long time.
The format is as simple as it gets: row as hard as you can for 30 seconds, then paddle very lightly or stop completely for 30 seconds of rest. During that 30-second "on" period, your entire focus should be on a massive leg drive.
- Workout Structure:
- 30 seconds max-effort rowing.
- 30 seconds complete rest.
- Repeat 10-15 times.
- Focus: Explode with the legs. Every single stroke in that 30-second window should start with a powerful, committed push.
13. The "Mindful 5K"
Connecting Mind and Body
To cap it all off, we have a mental workout. Set the monitor for a 5000-meter row. The goal is not to set a personal best time. The goal is to spend the entire piece focusing on specific technical cues. This is active meditation for your rowing stroke.
Break the 5K down into 500-meter chunks, each with its own focus. For the first 500m, think only about the "catch" position. For the next 500m, focus solely on the "leg drive." The next 500m, focus on the "body swing," and so on. By dedicating mental energy to one small part of the stroke at a time, you can refine your technique over a longer distance.
- Workout Structure:
- Row a 5000-meter piece at a comfortable, steady pace.
- Focus by 500m sections:
- 0-500m: Sharp catch placement.
- 500-1000m: Explosive leg drive.
- 1000-1500m: Strong body swing.
- 1500-2000m: Quick arm pull.
- 2000-2500m: Patient recovery.
- ...and so on, repeating the cues or creating your own.
Your Journey to Rowing Mastery Starts Now
The rowing machine doesn't have to be a mystery. By breaking down the stroke and focusing on its most critical component—the catch-and-drive—you can unlock your potential for power, endurance, and incredible fitness results.
Remember, consistency is more important than intensity when you're starting out. Pick one or two of these workouts to try this week. Be patient with yourself, focus on the feeling of the movement, and don't be afraid to go slow. Mastering the erg is a journey, and these 13 workouts are your roadmap.
Now it's your turn. Which workout are you going to try first? Let us know in the comments below, and don't forget to subscribe for more expert fitness guides and workouts
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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