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Published on Dec 16, 2010
The Rowing Stroke The rowing stroke can be divided into two parts: The drive and the recovery.
You will learn a coordinated movement pattern built upon the following positions and phases:
The Recovery (Phase 1) ■Extend your arms until they straighten. ■Lean your upper body forward to the one o'clock position. ■Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail. The Catch (Position 1) ■Arms are straight; head is neutral; shoulders are level and not hunched. ■Upper body is at the one o'clock position—shoulders in front of hips. ■Shins are vertical and not compressed beyond the perpendicular. ■Balls of the feet are in full contact with the footplate. The Drive (Phase 2) ■With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs. ■As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line. The Finish (Position 2) ■Legs are extended and handle is held lightly at your lower ribs. ■Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles. ■Head is in a neutral position. ■Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists. 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.