The technique of rowing seems pretty easy. Feet drive, you grab handle, and away the boat goes. It’s a great way to get stronger and develop endurance at the same time.
But not many does it well. Most rowers rush pull and don’t pay attention to push. They think they’re doing an arm exercise from their seat instead of driving with there legs during an explosive movement.
That leads to sore shoulders and wasted energy. There is four stages to the stroke that must be broken down in order to learn how to master it. They’re segments of one smooth motion.
Mastering The Four Phases Of Rowing
Common Rowing Mistakes
They are called: The Recovery, The Catch, The Drive, and The Finish. When the timing become correct it’s the difference between smooth power and struggling, from gliding along to being dragged across surface. Everything lead up to this point: the Catch.
The Catch Phase
Bend your knees and keep shins vertical. Slide forward and extend your arms out in front. Grab water as soon as humanly possible without making any noise.
That’s what we call a clean entry. Splash and there’s drag; catch the water too late and you lose momentum. This is where foot position matter.
Keep your ankle loose and make sure your straps is on secure. It’s a trap. And you’re about to spring it.
The Drive Phase
The drive are when power occurs. So many people will pull with their arms first. Don’t!
Driving down through your legs should of be your starting point. Keep your arms straight and maintain an even angle in back. Visualize yourself pushing the boat off you instead of pulling on handle towards you.
Most of the force come from the legs and they does the bulk of the work. Your core connects this energy between your upper and lower body. Then you swing your torso backwards once your leg are almost fully extended.
It’s a no-brainer sequence that also save your lower back and increases speed.
The Finish Phase
The Finish: At this point, you are at end of power phase. Back slightly leaning backward.
Extend your legs fully. Handle touching the bottom of ribs. Your arms bend slightly, if at all, toward the end of this sequence.
This small detail can make a huge difference. If the arms bend earlier, you decrease lever on the legs. Keep things sequenced.
Legs first, then back, finally arms. Each muscle group fire when it’s in its best position. There’s no strain on the joints, yet finishing move is powerful.
The Recovery Phase
Handle rests softly on your sternum. We too often neglect the Recovery. Return to the Catch.
The recovery should be three times longer then the drive. Hurrying the Recover rob you of rhythm and burns energy. First unfold arms.
Next hinge the torso forward. And finally slide legs forward into the Catch. That sequence maintain your center of gravity over the stretchers on your feet.
It also eliminate any bouncing up and down of the bow in the water. If your recovery is smooth, your muscle gets a split second to reset while the boat runs between strokes. Patience now pay off later in speed.
Practice and Drills
Each of these phases come only through deliberate practice. They are not naturaly. Initially they seem awkward.
You’ll want to use your arms. Don’t do that. Concentrate on the sequence.
On a drive, use legs, back, and arms. On a recovery, use arms, back, and legs. If possible, video yourself rowing.
What you see may help you understand how you’re feeling. Repetition make the move automatic. The four phases flow together as one.
You’ll find you’re lighter in the boat. Even though you’re going faster, you’ll notice rowing get easier. That’s the magic of good technique.
