As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It’s also important to note that it’s not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke. Know, if you were rowing on the water, you’d expect to float across the water after each stroke – if you pulled your oar back too fast, you’d probably slow down, and Principle 2 mimics that very well – so don’t be afraid to take a good break at the end of each leg push, let your arms return to a straight posture before you start bending on your knees to move forward.
- Arms spread and hips slightly below the elbows at the catch
- Legs stretch while preserving the angle of the hip.
- Hips stretch until the torso bends downwards.
- Arms pull the handle to the sternum, pushing the elbows out.
- The lumbar curve is preserved
- To return, stretch your arms, lean your body forward, and bend your knees as soon as possible.