Technique on an indoor rowing machine can be divided into three parts: the catch, the drive and the recovery. This video will take you through proper technique on the rowing machine. This is appropriate for all types of athletes.

The Catch
* Arms are straight; head is neutral; shoulders are level and not hunched.
* Upper body is leaning forward from the hips with the shoulders
in front of the hips.
* Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
* Heels may lift as needed.

The Drive
* Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
* Hands move in a straight line to and from the flywheel.
* Shoulders remain low and relaxed.

The Finish
* Upper body is leaning back slightly, using good support from
the core muscles.
* Legs are extended and handle is held lightly below your ribs.
* Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

The Recovery
* Extend your arms until they straighten before leaning from the hips towards the flywheel.
* Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
* For your next stroke, return to the catch position with shoulders relaxed and shins vertical.


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