Proper Rowing Technique - Concept2 Dynamic Indoor Rower User's Product Manual

USE AND TRAINING

PROPER ROWING TECHNIQUE

The rowing stroke can be divided into two parts: the drive and the recovery. The drive is the work portion
of the stroke; 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, watch Precision on the Dynamic at
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 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 your abdomen.
• 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
forward 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.
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