3 Rowing Tips for Better Workouts: Tip 1: adjust your footplates lower than you think you should. If your feet are set HIGH, it makes it harder to lean to the front and you’re increasing lower back injury risk! Drop the footplates low for a safer and effective front position! Tip 2: think ⏰ 11 to 1! Your torso should lean forward with shoulders in front of the hips at the front. This allows you to push legs, then swing with your hips! Lean back at 1 o clock to keep the stroke long, fully utilize