Lets face it, rowing can be hell, repetitious, incredibly hard work and while the stroke is not easy to perform, it is certainly easy to perform incorrectly. Having said this, rowing can be exhilarating and is great for your fitness, using up to 86% of the muscles in your body in a given 30 minute period. In this guide Luka breaks down the stages of rowing technique so you can get the most out of your stroke, waste less energy and use the correct parts of the body in the correct parts of the stroke.
The STROKE is built from FOUR segments:
CATCH (a description of the action in this phase) – is the last part of the RECOVERY.
- Shins vertical. No gap between thighs and body.
- Lover body set at catch.
- Body in pre-stretched position.
- Hands rise where they reach to the catch.
DRIVE (a description of the action in this phase) – legs accelerate through the stroke – hang/suspend body weight on the handle – the connection is low down in the body, not in the shoulders.
During the DRIVE, legs, upper body, shoulders and arms all contribute to the power of the stroke.
- Engage and push.
- Legs and then the body.
- The weight suspended on the handle throughout the whole drive phase.
- Back opening when the handle is in front of the knees.
- Legs, upper body, shoulders and arms all contribute to the power.
- Brush T_shirt with the thumbs.
- Realise the pressure on the handle just before the touch of the body around the finish backwards all four pictures, the mirror technique.
RECOVERY PHASE-STARTS when your hands touch your body, you relaxed them and stretch – release them away towards the CATCH.
RECOVERY PHASE (a description of the action in this phase) – good organisation of body movement – weight transferred early on to the feet – smooth movement forward, hands, body and slide.
- Rock over from the pelvis to a comfortable and strong posture.
- All body swing by half way up the slide.
- Body pre-stretched and ready for the catch on the last part of the RECOVERY.
Luka Spik is an Olympic gold medal winning rower and a member of the Body Studio team.