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CONQUEST ROWING MACHINE ASSEMBLY MANUAL
ROWING TECHNIQUES
The Rowing Action uses 84% of your muscle mass; from the tips of the fingers holding the handle,
to the balls of the feet connected to the footboard, all the muscles between these 2 points
contribute to the Rowing Action.
The Rowing Action is comprised of both fast (drive phase) and slow (recovery phase) movements.
It is important to combine these 2 movements into a rhythm in order to create a smooth, flowing,
unhurried Rowing Action. The diagrams below show 3 basic movements of the rowing action.
CATCH POSITION
Sitting tall, arms straight reaching forward,
shoulders relaxed, head up, eyes looking
forward, legs compressed and shins vertical.
DRIVE PHASE
Drive back with the legs, arms hang off the
handle and only begin to bend once handle
is above the knees, torso is strong with good
posture and body angle opens up slowly as
you drive the legs.
RELEASE POSITION
Legs straight, handle drawn to chest, sitting
back just past the vertical, torso firm,
shoulders relaxed, head up and eyes looking
forward.
Allow yourself the first few rowing sessions to practice the correct positions and phases as well as
the correct ratio and rhythm of the rowing action. With regular rowing, the technique will become
easier and you will soon experience the physiological benefits of rowing.
