How to Row Program

 

Recovery - Step 3 - Body rock.

Points to note	Exercise
Blades should be off water and parallel to it. Shoulder muscles follow arms. Body rocks to 15 degrees forward by pivoting at the hip. The slide is not commenced until this process is complete.	Back chock rowing Turning boat. Slight boat movement, "touching the boat up".  0.25 - 0.50 slide strokes. 3 - 5 sets of 10 max. Take time between exercises.

Boat is moving fastest at this point. Smooth transition from Power to Recovery helps maintain boat speed.