Concept2 INDOOR ROWER - Proper Rowing Technique

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•Extendyourarmsstraighttowardthey-
wheel
• Keepwristsat
• Leanyourupperbodyslightlyforwardwith
back straight but not stiff
• Slideforwardontheseatuntilyourshinsare
vertical (or as close to this as your flexibility
will allow)
• Beginthedrivebypressingdownyourlegs
• Keepyourarmsstraightandholdyourback
firm to transfer your leg power up to the
handle
• Graduallybendyourarmsandswingback
with your upper body, prying against the
legs until you reach a slight backward lean
at the finish
• Pullhandleallthewayintoyourabdomen
• Straightenyourlegs
• Leanyourupperbodybackslightly
• Extendyourarmstowardtheywheel
• Leanyourupperbodyforwardatthehips
to follow the arms
• Graduallybendlegstoslideforwardonthe
seat
• Drawyourbodyforwarduntiltheshinsare
vertical
• Upperbodyshouldbeleaningforwardat
the hips
• Armsshouldbefullyextended
• Youarereadytotakethenextstroke
• Aimforastrokerateofbetween24and30strokes
per minute as displayed on the Performance Monitor.
• Gripshouldbelooseandcomfortable;wristsshould
be level.
• Havesomeonewatchyoutohelpyoumatchyour
body positions to those shown below.
• Thesepositionsshouldbeblendedtogethertomakea
smooth and continuous stroke with no stopping at any
point in the stroke.