How to Row Program

 

Recovery - Step 1 - Blade out of water.

Points to note	Exercise
Hand grip - no tension. Body 15 degrees past vertical. Oar height at bottom rib level. Forearms rotate down, pivot at elbow. This takes blade from water. Slight drop of wrist and finger movement to roll blade flat. Hands move away from body. Note: A square blade at this stage should  be approx. 30 mm above water.	Sit at Finish position and practice forearm rotation. (tea bag exercise) Keep body 15 degrees past vertical. Include wrist and finger action in short strokes. (back chock rowing) Note: In early boat building wooden chocks were placed at front and back of slide to stop seat sliding off. 3 - 5 sets of 10 max. Take time between exercises.

Boat balance is achieved by correct finish.