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First Degree Viking Pro XL Manual

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Operation Instructions
Start Rowing
There are six phases to completing a rowing stroke
1. Sit with straight legs and back, leaning forward slightly at the hips with arms out
straight and hands level with the lower ribs. Swing back.
2. Legs and back straight, leaning slightly forward from the hips, arms out in front.
Lean and slide forward.
Note: Hands should now be around your knees, keeping legs straight.
3. Legs come forward, aiming to get the shins vertical. Back is still straight, and
posture leaning slightly forward with arms still out front. Now drive hard, this is
the CATCH.
4. Knees partially straightened so seat is now at mid-point of travel, back and arms
still straight. Maintain the stroke.
5. Knees are nearly straight, back is still straight but now leaning slightly back from
the hips. Arms straight. Now squeeze through.
6. Legs now fully extended. Back straight and leaning slightly back, now pull with the
arms so they are close to the chest, forearms horizontal and elbows close in to
the rib cage. This is the FINISH.
For more information on correct rowing technique and workout tips visit our website
www.firstdegreefitness.com/indoor-rowing-technique
CAUTION Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
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