Rowing Technique

The Catch

• Extend arms straight toward the flywheel.
• Keep wrists flat.
• Lean your upper body slightly forward with back straight but not stiff.
• Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow).

The Drive

• Begin the drive by pressing down your legs.
• Keep your arms straight and hold your back firm to transfer your leg power up to the handle.
• Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

The Finish

• Pull handle all the way into your abdomen.
• Straighten your legs.
• Lean your upper body back slightly.

The Recovery

• Extend your arms toward the flywheel.
• Lean your upper body forward at the hips to follow the arms.
• Gradually bend legs to slide forward on the seat.

The Catch

• Draw your body forward until the shins are vertical.
• Upper body should be leaning forward at the hips.
• Arms should be fully extended.
• You are ready to take the next stroke.