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7
PROPER ROWING TECHNIQUE
The rowing stroke can be divided into two parts: the drive and the recovery. The drive is the work portion
of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of
the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to
create the rowing stroke.
To view a video demonstrating proper rowing technique, watch Precision on the Dynamic at
concept2.com/technique.
The Catch
Arms are straight; head is neutral; shoulders are level
and not hunched.
Upper body is leaning forward from the hips with the
shoulders in front of the hips.
Shins are vertical, or as close to vertical as is
comfortable for you. Shins should not move beyond
perpendicular.
Heels may lift as needed.
The Drive
Start the drive by pressing with your legs, and then
swing the back through the vertical position before finally
adding the arm pull.
Hands move in a straight line to and from your abdomen.
Shoulders remain low and relaxed.
The Finish
Upper body is leaning back slightly, using good
support from the core muscles.
Legs are extended and handle is held lightly
below your ribs.
Shoulders should be low with wrists and grip
relaxed. Wrists should be flat.
The Recovery
Extend your arms until they straighten before leaning
forward from the hips towards the flywheel.
Once your hands have cleared your knees, allow your
knees to bend and gradually slide the seat forward on
the monorail.
For your next stroke, return to the catch position with
shoulders relaxed and shins vertical.
USE AND TRAINING
7


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