Check Points

Check Point 1

Release Position

Legs straight, balls of the feet in contact with the footboard, handle drawn to chest, elbows behind the body, forearms horizontal, wrists flat, shoulders relaxed, upper body is leaning back just past the vertical, head is up and eyes forward.

Remember: Focus on having a strong pull of the handle towards the body at the end of the drive phase.

Check Point 2

The Rocked Over Position

Legs straight, balls of the feet in contact with the footboard, handle is over the knees/shins, arms straight, wrists flat, shoulders relaxed, upper body is pivoted forwards at the hips, head is up and eyes forward.

Remember:  Aim to have a good Ratio and Rhythm – that is spending twice as much time going forwards up the slide on the recovery as compared to the drive back.

Check Point 3

The Recovery Phase

Legs bent half way, handle is over the feet, arms straight, wrists flat, shoulders relaxed, upper body is pivoted forwards, head is up and eyes forward.

Remember:  Aim to have a good Ratio and Rhythm – that is spending twice as much time going forwards up the slide on the recovery as compared to the drive back.

Check Point 4

The Catch Position

Legs bent, shins vertical, arms straight and reaching forwards, wrists flat, shoulders relaxed, upper body is pivoted forwards, core is strong, head is up and eyes forward.

Remember:  Try to get full compression of the legs and full reach of the upper back and arms to a position comfortable for you. Stroke length will vary according to your flexibility and body shape and should improve over time.

Try This:

When rowing pause for a fraction of time at each Check Point to check your body position, ensure your arms, legs & body are in the correct position before continuing on. Use Focus Points to ensure your body is in the right position at each Check Point.

For example, stop at Check Point 1 every stroke for 5 seconds, check shoulders are relaxed, handle is drawn into the body, body is positioned just past the vertical, legs are straight with the balls of the feet in contact with the footboard – once all is checked then row for a few strokes making sure you hit check point 1 with the correct body position on every stroke.

Then stop at Check Point 2 and check the main focus points at the Rocked over position.

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