Operation Manual

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