How do you know if you’re pushing through your heels correctly?

Pushing through your heels correctly is essential for rowing power, efficiency and injury prevention. You’ll know you’re doing it right when you feel consistent pressure on your heels throughout the drive phase, your legs generate most of the stroke power, and your posterior chain muscles (hamstrings, glutes) engage fully. Your body should stay connected to the footplate without lifting your toes prematurely, and your power curve should show a smooth, gradual application of force rather than spikes or dips.

Why is pushing through your heels so important in rowing?

• Engages your strongest muscles – Driving through your heels activates your posterior chain (hamstrings, glutes, lower back), which are the largest and most powerful muscle groups in your body, creating stronger force application than pushing through toes or mid-foot.
• Improves biomechanical alignment – Maintaining heel contact with the footplate establishes a solid connection that transfers power more efficiently from your legs into the rowing stroke, reducing energy loss and improving overall efficiency.
• Prevents injuries – Proper heel drive helps maintain correct spinal alignment and reduces stress on your lower back. When rowers push through their toes, they tend to initiate the drive with their upper bodies, placing excessive strain on back muscles.
• Creates stability – Consistent heel drive establishes a more stable rowing position, translating to better balance and rhythm in your stroke, particularly valuable during longer sessions when technique deteriorates with fatigue.

Together, these benefits create a foundation for both performance and longevity in rowing. By focusing on proper heel drive, you’re not only improving immediate power output but also developing sustainable technique that protects your body while maximizing efficiency on every stroke.

What does correct heel pushing actually feel like?

• Grounded connection – You’ll feel distinct pressure between your heels and the footplate throughout the drive phase, creating an anchored, stable sensation rather than feeling unstable or floating.
• Powerful leg engagement – At the catch position, as you initiate the drive, your heel connection intensifies while your leg muscles—particularly hamstrings and glutes—engage powerfully, creating the sensation of pushing the machine away rather than pulling yourself toward the handle.
• Sequential muscle activation – Your legs activate first, followed by your core and back, and finally your arms. If your upper body works before your legs fully extend, you’re likely not pushing effectively through your heels.
• Stable foot positioning – Your entire foot remains in contact with the footplate, but the primary pressure sensation flows through your heels, creating directed force through the back part of your foot without artificially lifting your toes.
• Smooth power delivery – When executed correctly, heel pushing creates a feeling of control with your stroke feeling smoother and more connected, with force application feeling gradual rather than jerky or disjointed.

These sensations combine to create a rowing experience that feels both powerful and sustainable. As you develop proper heel drive technique, you’ll notice your stroke becoming more rhythmic and connected, with each movement flowing naturally into the next and energy being transferred more efficiently throughout the entire rowing motion.

How can you test if you’re pushing through your heels correctly?

1. The pause drill: Row normally, but pause at the beginning of the drive phase. In this position, check if your weight is distributed toward your heels. If you can feel pressure through your heels without straining, you’re in the right position to push effectively.
2. Slow-motion rowing: Row at a very slow pace (about 16-18 strokes per minute) and pay close attention to where you feel pressure in your feet throughout the drive phase. This slower pace allows you to monitor your technique more carefully.
3. Visual check: If possible, have someone observe your rowing from the side, or record yourself. During the drive phase, your body should move horizontally before there’s any significant upward movement. Premature rising indicates you’re not fully pushing through your heels.
4. Power curve analysis: Using the RP3 App, examine your power curve. A smooth, consistently rising curve indicates good heel drive and connection. Dips or bumps in the curve often show moments where heel connection is lost.
5. Acceleration test: During the drive, the erg should accelerate smoothly. If there are jerky movements or the erg doesn’t move uniformly, you may be losing heel connection at some point.

One particularly useful test is the “heels only” drill. Row several strokes while consciously keeping your toes slightly elevated off the footplate. While this isn’t your normal rowing position, this drill helps you feel what proper heel pressure should be like and strengthens the neural connection for this movement pattern.

What are common mistakes when trying to push through your heels?

• Lifting toes too early – Some rowers mistakenly lift their toes off the footplate trying to emphasize heel pushing, which actually reduces foot stability. Your entire foot should remain in contact with the footplate—heel emphasis is about force direction, not foot position.
• Improper seat position – Sitting too far forward or back on the seat makes proper heel drive difficult. Your sitting bones should be positioned correctly to allow proper weight transfer through the legs and into the heels.
• Limited ankle flexibility – Many rowers lack adequate ankle dorsiflexion (the ability to flex your foot upward), making it difficult to achieve proper positioning at the catch while maintaining heel contact, leading to compensations elsewhere in the stroke.
• Opening the back too early – Starting the drive by swinging the back rather than pushing with the legs means missing out on the power of heel drive, reducing efficiency and increasing injury risk.
• Rushing the recovery – Moving too quickly into the recovery phase can cause you to miss the full extension and power of the leg drive through your heels, compromising complete power application.
• Incorrect footplate height – Having your footplate set at the wrong height can make proper heel pushing nearly impossible by compromising biomechanical alignment.

These technical errors often develop subtly over time as rowers focus on other aspects of their stroke. By recognizing these common mistakes, you can systematically address them in your training sessions, gradually building the neuromuscular patterns that support efficient, powerful rowing with proper heel drive technique.

How do you fix incorrect heel pushing technique?

• Adjust your footplate height – Set your footplate so your shins can reach vertical at the catch position. As noted in our setup guide, “The best way to find your optimal height is to see if your shins can get to vertical in the catch; if not, lower your footplate.”
• Improve ankle flexibility – Incorporate regular ankle mobility exercises to achieve better dorsiflexion, making it easier to maintain heel connection. Simple calf stretches and ankle rotations before rowing can make a significant difference.
• Practice segmented strokes – Break the rowing stroke into parts with the “legs only” drill—rowing using just your legs while keeping your back straight and arms extended—to isolate and improve heel pushing technique.
• Focus on technique consciously – For several training sessions, make heel drive your primary focus. Row at a moderate pace and concentrate exclusively on maintaining heel pressure throughout each stroke to develop proper movement patterns.
• Fix your recovery sequence – Establish a proper recovery sequence that sets you up for effective heel drive: hands away first, then swing the body forward, and finally bend the knees as you slide forward.
• Use visualization techniques – Imagine your power coming from pushing the floor away with your heels, a mental image that can reinforce proper technique even when you’re not consciously thinking about it.

Developing proper heel drive technique requires patience and consistent practice. These corrective measures build upon each other, gradually transforming your rowing stroke from the foundation up. As you implement these fixes, you’ll likely notice improvements not just in power and efficiency, but also in comfort during longer rowing sessions and reduced strain on your lower back.

At RP3 Rowing, we’ve designed our machines to help you feel and correct these technique elements through realistic on-water simulation. The dynamic movement of our rowers makes it easier to develop proper heel drive and experience the benefits of correct technique in your training. Remember to consult with a healthcare professional before making significant changes to your exercise routine, especially if you have existing foot, ankle, or back concerns.

If you’re interested in learning more about the benefits of rowing, reach out to our team of experts today.

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