Rowing: Avoiding Knee Locking, Injury Risks, and Proper Technique

Should I lock my knees when rowing?

No, you should not lock your knees when rowing. While full leg extension is a critical component of the rowing stroke, actively "locking" or hyperextending your knees can compromise joint health, reduce muscular engagement, and diminish the overall efficiency and power of your stroke.

The Biomechanics of the Rowing Stroke

The rowing stroke is a complex, full-body movement involving a coordinated sequence of muscle actions across four main phases: the Catch, the Drive, the Finish, and the Recovery. During the Drive phase, your legs initiate the powerful push-off from the foot stretcher, extending the knees and hips. The Finish phase concludes this extension, with the body leaning slightly back, the core engaged, and the legs fully extended. It is at this point that the question of knee "locking" most often arises.

Understanding "Knee Locking"

Knee locking refers to the act of fully extending the knee joint (tibiofemoral joint) to the point where it reaches its anatomical limit, often accompanied by hyperextension (extending beyond the normal straight alignment) and a sensation of the joint "bracing" or "clicking" into place. This position places significant stress on the passive structures of the knee, including ligaments, cartilage, and the joint capsule, rather than relying on the active engagement of the surrounding musculature.

Why Locking Your Knees is Not Recommended

Actively locking your knees during the rowing stroke carries several significant drawbacks:

• Increased Joint Stress and Injury Risk: When you lock your knees, particularly into hyperextension, you place undue strain on the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), and menisci. Over time, this repetitive stress can contribute to conditions like patellofemoral pain syndrome, chondromalacia patellae, or even more serious ligamentous damage. The natural "give" of a slightly flexed knee is crucial for absorbing impact and distributing forces effectively.
• Reduced Muscular Engagement: Locking your knees disengages the powerful quadriceps, hamstrings, and gluteal muscles that are essential for generating force and protecting the joint. Instead, the load is transferred to the skeletal structure and passive connective tissues. This not only increases injury risk but also reduces the effectiveness of your workout, as the primary movers are not working optimally.
• Compromised Force Transfer: The rowing stroke relies on a continuous, fluid transfer of power through the kinetic chain, from your feet to the handle. When you lock your knees, you introduce a momentary "dead spot" or disruption in this chain. This can lead to a less efficient stroke, diminished power output, and a feeling of "popping off" the foot stretcher rather than a controlled push.
• Loss of Control and Rhythm: A locked knee position can disrupt the smooth, cyclical nature of the rowing stroke, making it harder to maintain a consistent rhythm and transition seamlessly into the recovery phase. This can lead to jerky movements and an overall less efficient and enjoyable rowing experience.

The Correct Approach: Strong, Controlled Extension

The goal at the finish of the rowing stroke is full, strong, and controlled leg extension, not locking. Here's what that entails:

• Maintain a "Soft" Knee: Your knees should be fully extended, but with a slight, almost imperceptible micro-bend or "softness." Imagine that your quadriceps and glutes remain actively engaged, supporting the joint and preventing it from hyperextending. Your muscles should be working to hold the extension, not relying on the joint itself to bear the load.
• Muscular Engagement: Focus on actively squeezing your glutes and engaging your quadriceps through the entire extension. This ensures that the power comes from your muscles, protecting your joints.
• Proprioception and Awareness: Pay attention to how your knees feel. You should feel strong muscular engagement around the knee, not a sensation of the joint "snapping" or "bracing." If you feel discomfort or hear a clicking sound, you are likely locking your knees.
• Visualize a Straight Line: Think of your legs extending in a powerful, straight line, but with the active control of your muscles.

Tips for Developing Proper Rowing Technique

To cultivate a safe and powerful rowing stroke without locking your knees, consider these tips:

• Focus on the Drive Sequence: Emphasize the sequential engagement: legs first, then core, then arms. Ensure your legs are fully extended before your arms pull the handle fully into your body.
• Legs-Only Drills: Practice rowing using only your legs, keeping your core stable and arms straight. This helps isolate the leg drive and allows you to focus solely on proper extension without locking.
• Video Analysis: Record yourself rowing from the side. This objective feedback can help you identify if you are hyperextending your knees at the finish.
• Seek Expert Coaching: A certified rowing instructor or personal trainer can provide personalized feedback and drills to refine your technique.
• Maintain Core Engagement: A strong core helps stabilize the entire body, allowing for more efficient power transfer and better control over your leg extension.

Conclusion: Prioritizing Safety and Efficiency

In summary, while full leg extension is a hallmark of a powerful rowing stroke, the practice of "locking" your knees is detrimental. By focusing on a strong, controlled, and muscularly engaged extension with a slight "softness" at the knee, you protect your joints, maximize muscular recruitment, and ensure a more efficient, powerful, and sustainable rowing performance. Prioritizing correct technique over perceived maximum extension will lead to long-term gains in both safety and effectiveness on the ergometer or on the water.