Basic Rowing Technique

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The Catch

• Arms are straight and relaxed. Head is neutral. Shoulders are level and not hunched. The position should feel comfortable.
• 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 with a loose grip on the handle 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. The arms draw the handle past the knees to the body.
• 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.