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BEFORE YOUR FIRST ROW
Consult your physician. Be sure that it is not dangerous for you to undertake a strenuous exercise program.
1.
Carefully review the rowing technique information. Improper technique such as extreme layback or jumping off the seat can result in injury.
2.
PROPER ROWING TECHNIQUE
The rowing stroke can be divided into two parts: the drive and the recovery.
The drive is in the work portion of the strokes; 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, visit
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 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 the flywheel
•
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 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.
2
concept2.com/technique
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