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WRM0200 RevB
The Drive Phase
Stage 1
- the leg drive: push back with your legs, keeping your back tilted
slightly forward, your arms straight and relaxed and shoulders loose.
Stage 2
- as the leg drive continues at a constant speed, your body begins to
open out, and shoulders move back, adding to the acceleration created in
stage 1.
Stage 3
- maintaining a constant speed, the body opens out and the arms
begin to bend as the legs approach the flat position.
The Finish Position
- arms draw the handle to the base of the rib cage as the
back is held firm. Toes press against the foot plate.
THE BASICS
These diagrams show the positions that you should pass through during the stroke cycle. If you can, position a
mirror side-on as you row to check your technique. For beginners it is important to check the co-ordination of
arms, back and legs. Note that during the drive phase your body opens out legs first, then back and arms later,
and that during the recovery phase in-between strokes the arms straighten and the back rocks over before the
legs bend. As a result the handle should move back and forth in a straight line and you can use this to check
your technique - if you have to lift your hands over your knees at any point then you’re doing it wrong!
TIPS FOR GOOD TECHNIQUE
Rowing is a leg-driven exercise to which arms and back merely ‘add on’ to the acceleration generated by
the legs. Accelerate the handle evenly throughout the whole stroke, and keep an even pressure on your feet
throughout the entire work phase.
During the recovery, move your body by rocking your pelvis rather than by curling your spine. This keeps your
lower back in a strong position and, if you do it correctly, you should feel your weight shift from the back to the
front of your seat as you rock over. If you have difficulty doing this while your legs are flat it is important to work
at your hamstring flexibility, as tight hamstrings pull your pelvis into a weak-back position.
Stay relaxed in the upper body - particularly the shoulders. During the drive phase imagine that you are ‘hanging’
off the handle as you move back. This cuts out unnecessary tension and also ensures that you are not working
your back against your legs at the catch.
SOME USEFUL EXERCISES
A useful training aid used by oarsmen at all levels is to break the stroke down into constituent parts so as to
separate out each movement. Two drills are particularly useful:
Fixed-seat rowing
- practice rocking from your pelvis and keeping some pressure to your feet by moving back
and forth between positions 1 and 3 - effectively rowing without driving with your legs.
Catch drill
- practice shoulder relaxation and leg-back co-ordination by moving back and forth between positions 4
and 5. In this phase of the stoke the legs do everything so your body angle should stay the same and your arms
should be straight throughout the exercise.
Practice each drill for a minute or so and then return to full-range rowing. This will enable you to feel the effect
of each drill on your co-ordination.
For further information on technique we recommend that you contact WaterRower or visit our rowing
education web site at www.watercoach.com.
