PURE VR1 - Page 13

13
ROWING TECHNIQUE
Following proper rowing technique will allow you to get the best of your VR1.
The rowing action has been broken down into 3 phases and 3 positions to make it
easier for you to learn the technique and we hope it will soon become second nature.
Position 1: The Release Position
The Release Position is at the end of the Drive
Phase. Your legs are straight, the handle is drawn
into your chest, the upper back is leaning back
just passed being vertical, shoulders are relaxed
and your eyes are looking forward.
Phase 1: The Rock Over Phase
The Rock Over Phase begins at the Release
Position and ends at the Rocked Over Position.
Your arms extend and your torso rocks over on
the seat at the hips, not the lower back. Your legs
remain straight.
Position 2: The Rocked Over Position
In the Rocked Over Position, your arms are
straight, posture is tall and strong. Your legs
remain straight.
Phase 2: The Recovery Phase
The Recovery phase begins at the Rocked Over
Position and ends at the Catch Position. As the
name suggests, it is the recovery part of the
rowing stroke. There is no active propulsion. The
legs bend and slide the body forwards to the Catch
Position. The arms remain stretched out straight
in front.
Phase 3: The Drive Phase
The Drive Phase is the work phase of the rowing
action beginning at the Catch Position and ending
at the Release Position. You rst push with the
legs, hold your posture strong and complete the
Drive Phase by pulling the handle into your body.
End at the Release Position.
Position 3: The Catch Position
The Catch Position is when your body is coiled like
a spring and ready to release. Your legs are bent
with the seat as close to your heels as comfortable
for you. Your arms and upper body are reaching
forward and eyes are looking straight ahead.