Instructions
Instructions go here
Instructions
Indoor Rowing Technique - The Catch:
- Shins vertical
- Arms straight
- Torso tilted forward at the hips
- Back and shoulders straight and relaxed
- Tummy tight
- Ideally keep your heels on the footrest
- Relax your hold on the handle
Indoor Rowing Technique - The Drive:
- The goal is a single continuous accelerating movement
- Ideally keep your heels on the footrest
- First take the load with your legs
- Then make your legs and body straighten together
- Start to bend your elbows as the handle passes your knees
- The handle reaches your midriff when your legs are straight
- Lean back only 5° to 10° past vertical
Indoor Rowing Technique - The Finish:
- Lean back only 5° to 10° past vertical
- Forearms are horizontal to the ground
- The handle is at the same height at the finish as the catch
- It's good practice to the ease the handle down to relax your body
- Begin moving the handle forward away from your body
Indoor Rowing Technique - The Recovery:
- First extend your arms forward until they're straight
- Next pivot your trunk forward to the catch angle
- Only then bend the knees to slide forward
- Ideally keep your heels on the footrest right up to the catch
- End with the seat 6-8" / 15-20cm from the footrest
- The goal is to end the recovery ready for the catch
- It's critical to use the recovery to relax
Indoor Rowing Technique - The Stroke Rhythm:
- Higher stroke rates are associated with racing and speed
- Lower stroke rates are associated with strength
- At 18 SPM the recovery takes ~2.5 times as long as the drive
- At 22-28 SPM the recovery takes ~ twice as long as the drive
- At 30 SPM the recovery takes ~1.5 times as long as the drive
- At 40 SPM the recovery takes the same time as the drive