The ergonomics of rowing: Optimising equipment setup for performance

Ergonomics – the design and adjustment of equipment so that people using it do so most efficiently and safely – is a critical consideration in rowing. In this final article in his series on Biomechanics and rigging, Kieran Clark explains how ergonomic principles can optimise performance, improve movement efficiency, and reduce the risk of injuries.

The importance of proper rigging

A well-rigged boat ensures that rowers can generate consistent power throughout the stroke and move comfortably together. Proper rigging involves adjusting parts of the rowing boat to fit the athlete’s needs. Poor rigging can lead to discomfort, loss of efficiency, and even injury. Look for a balance of comfort and speed, with comfort taking priority first. When rowers feel fluid, balanced and unrestricted, they can produce their maximum output efficiently over long distances.

For coaches, taking the time to consider individual ergonomics and making appropriate changes can unlock improvements in both power output and boat speed.

Target angles

When setting up a crew boat, having a range of target angles is a good place to start. The following table provides a guide of typical angles:

Sculling
Sex	Catch angle	Finish angle
Men	65° (±4°)	42° (±3°)
Women	63° (±4°)	42° (±3°)
Sweep rowing
Men	54° (±4°)	33° (±3°)
Women	51° (±4°)	32° (±3°)

Adjustments for masters and juniors

While specific targets for masters and junior rowers can be more varied, general recommendations suggest:

• Masters rowers with mobility limitations may benefit from slightly reduced catch and finish angles compared to the above to accommodate this.
• Junior rowers might require adjustments to match their developing biomechanics and strength levels.

Standard rigging table

This rigging table outlines key rigging considerations for different types of rowing boats and categories of rowers. It is intended as a guide and a starting point, rather than an exhaustive list.

Definitions

Spread/span: The distance between the pins in sculling or the distance from the centreline to the pin in rowing. A narrower span increases angles and leverage but can feel heavier without a shorter outboard. A wider span reduces angles but can be more suitable for taller athletes with more natural range.

Blade length: The distance from the end of the handle to the tip of the blade along the line of the shaft. Longer oars provide more leverage but require more strength – a lack of which can result in lower rates; shorter oars provide less leverage but are more suitable for athletes with lower power output to achieve higher rates.

Inboard: The length of the oar from the handle to the oarlock. Adjusting inboard affects the arc of the stroke and gearing (shorter inboard makes the gearing heavier, longer makes it lighter lighter).

Gate height: The vertical distance from the seat to the lowest part of the oarlock. It is usually measured from the lowest part of the seat – be sure to keep this measurement consistent. Proper height ensures both comfort and correct blade clearance above the water.

Rigging table for sculling boats

Boat type	Category	Spread/ span (cm)	Blade length (cm)	Inboard (cm)	Gate height (cm)
Single Scull	Men	159-160	288-290	88-90	16-18
	Women	158-159	286-288	87-89	15-17
	Masters Men	158-159	286-288	87-89	16-18
	Masters Women	157-158	284-286	86-88	15-17
	Junior Men	157-158	284-286	86-88	15-17
	Junior Women	156-157	282-284	85-87	14-16
Double Scull	Men	159-160	288-290	88-90	16-18
	Women	158-159	286-288	87-89	15-17
	Masters Men	158-159	286-288	87-89	16-18
	Masters Women	157-158	284-286	86-88	15-17
	Junior Men	157-158	284-286	86-88	15-17
	Junior Women	156-157	282-284	85-87	14-16
Quad Scull	Men	157-160	289-291	87-89	17-19
	Women	156-159	286-288	87-89	15-17
	Masters Men	157-159	286-288	87-89	16-18
	Masters Women	156-158	284-286	86-88	15-17
	Junior Men	157-158	284-286	86-88	15-17
	Junior Women	155-158	285-288	85-87	14-16

Rigging tables for sweep crews

Boat type	Category	Spread/ span (cm)	Blade length (cm)	Inboard (cm)	Gate height (cm)
Coxless Pair	Men	85-86	370-375	114-116	16-18
	Women	86-87	368-373	115-117	15-17
	Masters Men	84-85	368-373	113-115	16-18
	Masters Women	84-86	366-370	114-115	15-17
	Junior Men	84-86	368-373	114-116	15-17
	Junior Women	83-85	366-371	113-115	14-16
Coxless Four	Men	85-86	370-375	114-116	16-18
	Women	84-85	368-373	113-115	15-17
	Masters Men	84-85	368-373	113-115	16-18
	Masters Women	83-84	366-371	112-114	15-17
	Junior Men	84-85	368-373	113-115	15-17
	Junior Women	83-84	366-371	112-114	14-16
Eight	Men	85-86	370-375	114-116	16-18
	Women	84-85	368-373	113-115	15-17
	Masters Men	84-85	368-373	113-115	16-18
	Masters Women	83-84	366-371	112-114	15-17
	Junior Men	84-85	368-373	113-115	15-17
	Junior Women	83-84	366-371	112-114	14-16

Individual adjustments

Each rower has unique biomechanics, meaning rigging can be customised accordingly. Key factors include:

• Height arm span: Taller rowers typically need a wider spread and longer oars, while shorter rowers require narrower rigging.
• Flexibility and mobility: Rowers with limited mobility may need a greater seat to heel height, or a shallower rake on the foot stretcher to maintain an effective catch position.
• Preferred stroke length and rate: There is a balance to strike between length, rate and rhythm. Some single scullers may prefer a slightly higher or lower gate height, different outboard or tighter span based on their personal stroke technique. However, in a crew boat there is not as much room for personal preference.

Adjustments for different ages and experience levels

Different age groups and experience levels also require tailored rigging adjustments:

• Juniors: Typically have shorter limbs and less power; using a slightly reduced oar length and lower gate height helps them maintain effective leverage.
• Masters: More likely to have mobility restrictions; reducing foot stretcher height and adjusting spread can help accommodate these limitations.
• Elite rowers: Require highly individualised setups based on biomechanics and power output to maximize efficiency over different race distances.

Adjusting for different blade types

The rigging table above is for standard blade designs. Adjustments need to be made as follows for other types of blade.

Fat2 blades

Fat2 blades offer the following benefits:

• Powerful drive: Fat2 blades have a wider tip and the ability to take a more aggressive catch, allowing for increased water engagement and power transfer during the drive phase.
• Reduced slippage: Their design minimises slippage through the water, ensuring a more efficient stroke with higher propulsion.
• Improved stability: The shape of the blade provides additional stability, making it easier to maintain consistent power application throughout the stroke.

Oar length adjustment for Fat2 blades:

• Reduce the overall length: Due to the increased surface area and efficiency of Fat2 blades, they are often used with shorter oars to maintain effective gearing and reduce unnecessary fatigue.

Smoothie blades

Smoothie blades offer the following benefits:

• Reduced drag: The Smoothie blade has a clean profile that reduces drag on recovery, allowing for a smoother stroke cycle.
• Consistent load: The uniform blade face ensures even force distribution throughout the drive phase, improving stability and efficiency.

Oar length adjustment for Smoothie blades:

• Smoothie blades are generally used with standard oar lengths, but minor adjustments may be needed based on individual rowing styles.

Vortex edge blades

Blades with vortex edges have the following benefits:

• Improved stability: The Vortex Edge feature enhances stability during the drive, helping to maintain blade depth consistency.
• Higher efficiency: This design reduces water slippage, increasing the effectiveness of each stroke.

Oar length adjustment for vortex edge blades:

• Rowers may opt for slightly shorter oars to compensate for the increased efficiency of the blade.

Comp blades

• Lighter construction: The Comp blade is designed to be lightweight, making it easier to handle and reducing overall fatigue.
• Quick catch: The blade shape allows for a fast catch, making it ideal for high stroke rates and sprint racing.

Comp blades have the following benefits:

Oar length adjustment for Comp blades:

• Shorter oar lengths are often recommended for Comp blades to complement their quick engagement and high-rate capabilities.

By selecting the appropriate blade type and making necessary adjustments to oar length, rowers can optimise their stroke mechanics, enhance boat speed, and achieve greater efficiency on the water.

Conclusion

Optimising rowing ergonomics through proper rigging enhances both individual and team performance. Regular evaluations and adjustments should be made based on rower feedback and key performance metrics. By blending comfort, efficiency, and technical consistency, athletes can maximise their power output and overall racing speed.

For practical guidance on how to rig boats to optimise arcs and other key biomechanics measures, visit the Rigging section of RowHow.

Photo: Lizzi Hatch.