To master rowing technique effectively isn’t just about power—it’s about technique. In this post, I’ll guide you through the fundamental building blocks of a strong rowing stroke, starting with the most critical foundation and demonstrating how each component builds upon the next.
Step 1: Sit Correctly on the Seat
The first and most crucial step to a strong rowing stroke is sitting correctly. Imagine you’re wearing jeans with back pockets—your goal is to position yourself so these pockets point straight back. This means sitting directly on your sit bones, not your tailbone. Avoid tucking your tailbone under or slouching.
Why this matters:
Correct seating enables proper hip pivot.
It sets the stage for the rest of your stroke to be effective.
Step 2: Pivot at the Hips
Once seated correctly, you’re ready to pivot forward from the hips. Begin from the release position—handle near your lower sternum, chain horizontal. Extend your arms fully, then pivot your torso forward, creating a forward body angle while keeping your knees flat and feeling slight tension in your hamstrings.
Key point:
Early pivot sets a solid foundation for stroke length and power.
Step 3: Master Rowing Technique Achieve the Proper Catch Position
With your hips pivoted and body angled forward, roll smoothly toward the catch (front) position. Achieving this forward angle allows for optimal stroke length. Without it, you’ll be too upright at the catch, shortening your stroke and reducing power.
Common mistake:
Incorrect seating prevents the forward body angle, causing hands to drop low and miss crucial initial power from the legs.
Step 4: Execute an Effective Drive
Now positioned correctly at the catch, drive with your legs first. Engage your core, opening your body once your legs reach a 90° bend. Maintain engagement through your back and finish the stroke strongly with your arms. This coordination maximizes power and efficiency to master rowing technique.
Putting It All Together
The rowing stroke should flow naturally, not robotically. Start at the release:
Extend arms forward.
Pivot at hips.
Glide smoothly into the catch.
Drive legs, then torso, finishing with arms.
When performed correctly, your stroke produces a smooth, rounded force curve (as seen in my Coach Bergenroth app), signifying efficient power application.
Master Rowing Technique Final Thoughts
Effective rowing begins with foundational technique—most notably, proper seat positioning. Mastering this essential step will enhance your entire stroke, enabling you to row with greater ease, power, and fluidity.
Check out additional drills and resources on my YouTube channel for further development. Ready for personalized guidance? Connect with me at CoachBergenroth.com or explore my training plans on ERG Zone.
Happy rowing!
