Technique
Technique is the most important factor when using the rowing machine. If you get your technique right you'll be efficient, produce better scores/results and avoid potential injuries. Here, three-times world champion Tom Kay illustrates ideal form.
The Finish
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Lean back slightly, legs flat, handle drawn to the body.
Forearms horizontal.
Arms extend, body rocks forward
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The arms are relaxed and extended fully.
The body rocks forward from the hips.
The Slide
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After the arms have fully extended and the body rocked forward, slide forward maintaining arm and body position
The Drive - Full Slide - The beginning
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Shins vertical with body pressed up to the legs.
The arms are straight and relaxed.
The position should not feel uncomfortable.
The start of The Drive
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The legs push down and the body begins to lever back.
The Drive continued
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The legs continue to push as the body levers back.
The arms remain straight.
The body stops levering back
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The arms draw the handle past the knees and then strongly to the body, returning to the Finish position.
Legs flat.
Forearms horizontal.
The Finish
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Lean back slightly, legs flat, handle drawn to the body.
Forearms horizontal.
You are now ready to take the next stroke.