20
ROWING TECHNIQUES
The Rowing Ac on uses 84% of your muscle mass; from the ps of the fi ngers holding the handle,
to the balls of the feet connected to the footboard, all the muscles between these 2 points
contribute to the Rowing Ac on.
The Rowing Ac on 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, fl owing,
unhurried Rowing Ac on. The diagrams below show 3 basic movements of the rowing ac on.
CATCH POSITION
Si ng tall, arms straight reaching forward,
shoulders relaxed, head up, eyes looking
forward, legs compressed and shins ver cal.
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, si ng
back just past the ver cal, torso fi rm,
shoulders relaxed, head up and eyes looking
forward.
Allow yourself the fi rst few rowing sessions to prac ce the correct posi ons and phases as well as
the correct ra o and rhythm of the rowing ac on. With regular rowing, the technique will become
easier and you will soon experience the physiological benefi ts of rowing.
