Rowing Machine Tutorial - Video 2. Slow Down to Work Better

Welcome to part 2 of our beginners guide to rowing! Today we're talking (again) about the most important part of the stroke, the catch position, and relaying that into a good force application. As well as leading into the next phase of the stroke.

First up: how do we actually apply force to the machine? For that we're bringing you the Pause Drill. With this drill we're learning how to apply force to the machine properly. We need to learn that the legs produce the majority of the force through the stroke and that in order to transfer that leg drive, we have to brace through the hips and midline, while hanging from the arms.

From the catch position, get to the release position and pause and release the hands, staying open and engaged in the 11 o'clock position. From that position, come back to the catch and 1 o'clock position and take the time to make sure you're in the correct position. The next time, give a little more force production in the drive, making sure everything is tight and locked together driving through.

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