| Rowing technique |
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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).
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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.
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The Finish
- Pull handle all the way into your abdomen.
- Straighten your legs.
- Lean your upper body back slightly.
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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.
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