Proper Rowing Technique - Concept2 INDOOR ROWER User Manual

• Extend your arms straight toward the
flywheel.
• Keep wrists flat.
• Lean your upper body slightly forward
with back straight but not stiff.
• Slide forward on the seat until your
shins are vertical (or as close to this as
your flexibility will allow).
• Begin the drive by pressing down your
legs.
• Keep your arms straight and hold your
back firm to transfer your leg power
up to the handle.
• Gradually swing back with your upper
body, bending your arms and prying
open your back until you reach a slight
backward lean at the finish.
• Pull the handle all the way into your
abdomen.
• Straighten your legs.
• Lean your upper body back slightly.
• Extend your arms toward the
flywheel.
• Lean your upper body forward at the
hips to follow the arms.
• Gradually bend legs to slide
forward on the seat. Be sure your
arms are extended before you bend
your knees.
• Draw your body forward until the
shins are vertical.
• Upper body should be leaning forward
at the hips.
• Arms should be fully extended.
• You are ready to take the next stroke.
PROPER
ROWING
TECHNIQUE
Technique Tips
• Have someone watch
you to help you match
your body positions to
those shown.
• These positions should
be blended together
to make a smooth and
continuous stroke with
no stopping at any
point in the stroke.
• Aim for a stroke rate
of between 24 and
30 strokes per minute
as displayed on the
Performance Monitor.
• Grip should be loose
and comfortable;
wrists should be level.
13