Indoor Rowing or Erging

The Rowing Stroke 

  

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 the flywheel.
  • 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 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.Type your paragraph here.