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December 16, 2015

Rowing, rowing, rowing

Check out this video on rowing form, study up, and come in prepared!  If you need extra pointers or want a trainer to watch your form, please be prepared to show up early (15+ minutes) or stay after a scheduled class time.  This isn’t something that can be properly addressed during class explanations!

A few tips from the website linked above (Concept 2):

The Rowing Stroke

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 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.
image credit: concept2.com
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