•   HOME
• ROWING
  • Home
  • Workouts
  • Training
    • Getting started
    • Warm up
    • Stretching
  • Technique
    • Overview
    • Fixing Common Mistakes
    • Drills
    • Rowing News articles
  • Evaluating
    • Setting goals
    • Progressive test
    • Other tests
    • Pace chart
  • Boat Info
    • Rigging
  • Forms
• STRENGTH
  • Home
  • Workouts
  • Training
    • Getting started
    • Warm up
    • Stretching
  • Technique
  • Exercise Encyclopedia
    • Upper body
    • Lower body
    • Torso
  • Planner
  • Max Weight Chart
  • Forms
• COACHING
  • All Programs
  • Adult Programs
    • Union Boat Club
    • CRI
    • Concord Recreation
    • Clinics
  • Youth Programs
    • Wayland-Weston
    • Sculling Camp
    • Winter Training
  • Coaching Programs
  • Corporate Events
  • AccessSportsAmerica
• ABOUT US
  • TBFit.com
  • Results
  • About Tom
  • About CB
  • FAQ
• SUBSCRIBE
  • Subscribe
  • Demos

Click for other resources to improve your technique:

Drills

Overview of rowing technique - a short paper on technique and coaching cues

Tom's articles in Rowing News - packed with ways to improve technique

Links to technical discussions:

• Shoulder position at the catch (difference between relaxed and tense shoulders)
• Strap around seat and handle (using a strap as a reference of what the seat and handle are doing)
• Strap around the handle (feel connection)
• Crossed arm drill ( works on engagement of the lats)
• Shooting the slide (drills to help - resistance behind the seat)
• Finish and recovery posture (difference of sitting taller)
• Arms at the catch (picture of arms not fully extended at catch)
• Body position at 1/2 slide (correct position at 1/2 slide)
• Hand, arm, and shoulder position at the finish (what to look for)
• Hand position at the catch (Hands prepared for drive)

Discussion on erg technique

During the winter months many rowers begin an indoor training program with lots of erging, strength, circuit, and cross training.  This is an excellent opportunity to work on individual needs such as aerobic endurance, strength, flexibility and technique.  The erg is a great way to measure individual progress, improving 2K's or lowering heart rate at a certain pace. This is also a great time to address technical issues. 

It is easy to fall into bad habits on the erg.  Many rowers focus on split times and neglect technique.  Bad habits on the erg transfer over to the boat in the spring.  Poor body preparation, breaking the arms early, opening the back too soon, extra reach at the catch.  Easy things to get away with on the erg but real killers of boat speed in the spring.

Use the erg to improve your technique.  You don't have to worry about boat set or feathering or squaring the blade.  You can work on smooth power application, preparing the body by 1/2 slide, not lunging at the catch, rowing with your feet out of the foot stretchers, keeping forearms parallel to the floor.  All easy things to work on. If you are a coach or you train with a partner you should refine your technique so that it is similar in all aspects of the stroke.  Don't allow teammates to go off on their own and row their own style.  Set up mirrors and coach yourself.  Look like a team.

Below are some basic technical points to work on. Take time to work on them (or make an individual list) and try to master over the winter.

1. Finish position - handle just below the sternum, arms parallel to the floor, wrists flat.  Don't fall away from the handle as it touches the shirt.

2. Body preparation - establishing the body angle from the mid thigh (handle about 6" from the shirt) to 1/2 slide.

3. Catch - No extra reach at the catch. Once you arrive at full slide change direction.  Do not come to the catch, stop, and then go for more reach.

4. Smooth acceleration - once you start your drive think about the handle picking up speed through the stroke.  Not just at the catch or finish. Think about moving moving the same speed into and out of the catch to get this smooth acceleration.

5. Feet out drill - Master this drill of rowing with your feet out of the foot stretchers.  It is a lot easier to learn on the erg.

Train hard and smart.