Technique
The rowing stroke consists of four phases: the catch, the drive, the finish, and the recovery. Your body position in each phase is outlined below.
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.
For the biomechanics of rowing, please visit the Muscles Used page.
Learning to Row:
Rowing is a very natural motion—most people pick it up quickly. For more technique information:
Have someone watch you row, comparing your body positions to those shown in the pictures. Don't pull hard until you are comfortable with the technique.