Basic Description of Rowing: Moving the center of mass from a seated position to a reclined position and back to a seated position

This is a gif animated image of an athlete performing rowing technique on a stationary rower erg


Using a sliding seat and fixed foothold, create power by pulling on a handle attached to a dampered flywheel (oars create the power/propulsion when in the water)

  1. Begin from the catch position, with shins vertical, torso angled forward from the hip and a flat back.
  2. Initiate the drive with the legs, giving a quick, powerful push (kick) off the catch
  3. As your legs reach extension, lean slightly back and finish the stroke with a powerful arm pull, accelerating the handle as you pull it away
  4. Return to the catch by extending the arms and allowing the handle to pull the body into forward flexion (arms, body, then legs)

Add this movement breakdown page to a fitness journal or training log

journal page displaying rowing technique

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