How to Use Proper Rowing Technique

Whether crewing or using a piece of exercise equipment, rowing technique is important. Here are some guidelines to help you acquire the proper rowing technique. There are a few basic forms to learn.

Instructions

    • 1

      Perform stretching exercises before you begin rowing. Limber and relaxed back, leg, arm and abdominal muscles are essential for a proper rowing technique.

    • 2

      Grasp the handle (or oars) with your fingers, not your palms. If rowing a boat, position your hands 4 to 6 inches apart. Use your inner hand to turn the blade and your outer hand to apply power.

    • 3

      Practice the "catch" technique. Stretch your arms in the direction of the flywheel while keeping them straight and your wrists flat. Maintain a straight back, but don't stiffen. Lean forward with your upper torso and move the seat frontwards until your shins are perpendicular.

    • 4

      Learn the "drive" technique. Press your legs down while maintaining straight arms and a firm back. Slowly bend your arms and swing your upper torso back. At the same time, pry against your legs until you are leaning back slightly. These movements help transfer your leg power up into the handle.

    • 5

      Utilize the "Finnish" technique. Pull on the handle (or oars) until your elbows are behind your chest. The handles should be an inch from your abdomen. At the same time, tilt your upper body slightly back while keeping your legs extended.

    • 6

      Recover by stretching your arms toward the flywheel. Allow your hips to follow your arms by bending your upper torso and sliding the seat forward for the recovery position.